Wod
9 min Amrap
10 Db/kb snatch 22,5/15kg
10 DB/kb Oh lunge
10 T2b

Lepoa

Isabel” 30 reps for time of:
BB Snatch (60/40Kg)

• 8 Min AMRAP of
Legless Rope Climb 1 rep
Rope Climb 2/1 reps
GHD Hip Exstensions 21 reps

Sumo Deadlift: 4 x 3 @ heavier than last week if possible. Rest 2:00

• Take 3-4 sets to build to work weight
• Reset on each rep

Run 400m
30 Wallball
30 Power snatch (42.5/30)

• For Time:
Strict Ring Dips 30/20 reps
2:00 rest
Kipping Ring Dips 40/30 reps
2:00 rest
Standard Push Ups 50/40 reps

WITH PARTNER: “IGYG”

4x AMRAP: 3, 6, 9, 12min

10 Devil’s Press 2x 8/10 KB/DB

20 C2B

30 Hang Power Cleans

40 STOH

50 Back Squats

@30/42,5kg

Start every AMRAP from the beginning. Try to go further on each AMRAP. If you complete 50 Back Squats, start from the beginning.

1MIN REST BETWEEN THE AMRAPS!

20 minutes of hard rowing

Score is total meters rowed

2*
30* OHS 60/40kg
10-20 Bar Muscle Up
M:50/W:40 cal Row
3' rest
M:50/W:40 cal Row
10-20 Bar Muscle Up
30* OHS 60/40kg
TC 30'

50* Weighted Sit Up