Skill: accumulate 2 mins in HS hold position then straight into a 2 min amrap of HSPU

Wod: 30 min amrap
20 BBJO@24/20”
20 DBSnatch@22.5/15
20 D-ball clusters@30/20
20 DBC&J@22.5/15
20 D-ball lunges@30/20

Wod: Break how you like ! Go hard and fast

For 12 minutes:
10+10 single leg glute bridge
5+5 DB upright rows
10 scap pull ups
8 no push burpee

For time with pair:

80 x Air Squat
60 x Push Up Hand Release
40 x T2B
20 x Burpee
10 x Wall climb ( peruuta seinälle jaloilla )

Toistomäärät puoliksi parin kanssa.

WOD
buy in
800m run/500m walk
then
21-15-9
KB/DB thruster
sumo KB/DB DL
then
buy out
800m run/500m walk

A: Hip power snatch+ btn snatch grip push press+ ohs 4x3
B: Clean pull+hip power clean+ low hang squat clean 4x 3
C: Every 30sec.Triple snatch pull tng 6x @90% of max snatch

Teams of 3

Max calories

Set 1:
3x (each)
1min Cal Row
2min “rest”

*in rest time perform 20 Air squats

Set 2:
3x (each)
1min Cal Ski
2min “rest”

*in rest time perform 15 Sit-ups

Set 3:
3x (each)
1min Cal Bike
2min “rest”

*in rest time perform 15 jumps to plates (3-4x20kg)

Amrap 15
20 Kb/Db hang c&j
20 Kb/Db reverse lunge
200m s.a farmer carry

(Kb or Db)

AMRAP 15
12 DB snatch (alternating)
300 m run
10 burpee box jump

EMOM3 x 5

Power Clean 4-4-4-4-4

60%

3-4 Sets:
A. 8-12 Barbell Hip Thrusts
B. 60-90s Elbow Plank
C. 8-12 Barbell Upright Rows

*Repeat from 6.15.22