5 rounds:
12/10cal AB
6/6 SA DB OHS 20/15kg
12 T2B

3 supersets:
12 DB Skull Crushers
12 Overhand Grip Barbell Bicep Curls
- Rest 1-2min btw sets

30s Pass Trough
30s Around Worlds ( Right )
30s Around Worlds ( Left )
1:00 Frog Stretch
1:00 Boot Starppers

3 sets for time:
3 rounds of:
15cal AB
15cal Ski
- Rest 2min btw sets

For quality 3 Rnds:

8 Bench Press
8 Db Push Press

rest

For quality 3 Rnds:

1-3 Wall Walk
8-12 GHD

30 alternating DB power snatches (15/22.5 kg)
10 wall walks
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches

Scaled WOD
For time:
20 alternating DB power snatches
5 partial wall walks/inch worms
20 alternating DB power snatches
5 partial wall walks/inch worms
20 alternating DB power snatches

9 sets building to heavy:
3-3-3-2-2-2-1-1-1 Push Press
(Rest 1-2 min b/w sets; start first set around 75%)

Omar:
For time:
10-20-30 Thrusters (95/65)
15-25-35 Bar Facing Burpees

Time Cap: 15 min

Apinaotteella roikkuminen, eli roiku neljällä sormella/käsi (ei kämmenellä vaan sormilla).
Työ / lepo niin että on raskas. Tarvittaessa voit lyhentää työpätkää sarjan edetessä.

30 MIN

• 1 min erg (hard)
• 2/4/6/8… Deadlifts 2x24kg KB
• 2/4/6/8… Burpees