A: E2M for 20min
1: Practice Hand stand
Beginner:
3x wall climb, 10sec lockout each rep
Intermediate:
30sec nosee 2 wall toe taps
Advanced:
30sec partner assisted free standing hand stand
2: Build up to 3rm weighted pull up
Use the time you have left each round to warm up your ohs and kb swing.

B: Partner wod
Row 500/400m each partner Wall sit*
And then
50 ohs 35/25kg partner hanging
And then
50 Kb swing 24/16kg, partner in plank
And then
Row 500/400m each partner Wall sit*
*If Wall sit is broken before the rowing is done 10 Burpee penalty.

Front squat 5 reps at 65%, 5 reps at 75%, then 5 reps at 85%, 3X4 at 90%
Snatch grip shrugs 3X10 at 90%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 4X2 at 80%

A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10

• 6 Min EMOM of:
BB Clean & Jerk
1st & 2nd Min
95% Heavy 1-1 rep
3rd & 4th Min
90% Heavy 1-1 rep
5th & 6th Min
85% Heavy 2-2 reps
Le percentuali sono riferite alla singola pesante (Heavy) di Clean & Jerk precedente.

Front squat 5 reps at 65%, 5 reps at 75%, then 5X5 at 85%
Snatch grip shrugs 3X10 at 85%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 3X2 at 80%

A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
One-Arm KB OHS Dx (light weight) 10 reps
One-Arm KB OHS Dx (light weight) 10 reps
Ring L-Sit max time hold

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Clean & Jerk: Build to a 1RM in 10 sets. Rest 2:00
- sets of 3-2-1-1-1-1-1-1...
- Option: Technique work performing 8 x 2

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Standard Push Ups 7 reps
Walking Lunge 20 reps
Butterfly Sit Ups 10 reps

• 8 Min AMRAP of:
Strict o Kipping Ring Muscle Ups

A: Every 5 minutes, for 30 minutes (6 sets) for time:choose your level of fitness
Ninja
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls
RX
5 Strict Pull-Ups
10 Toes to Bar
15 Push-Ups
20 Wall Balls
Working class hero
3 Strict Pull-Ups/ring rows
6 Toes to Bar/ hanging knee raises
9 Push-Ups/knee push ups
12 Wall Balls/goblet squats
Note time for every round

Vi startar året med ett riktigt test av arbetsförmåga. Jämför ert resultat med vad ni klarat tidigare vecka 17, 24 och