4 RFT :

16x MDB GTOH
16 C2 Row / AB Cal
16x Deadlift

MDB --> 12/9 ; 9/6 ; 6/3
Deadlift --> 90/70 ; 70/50 ; 40;20

3 RFT:
15 OHS, 135/95
30 Abmat Sit up
45 KBS, 53/3

Superkids 3 x 5 maastavetoa (sumo)

Ninjat 3 x 7 maastavetoa

For Time
8*
30/25 cal Row
100* DU
2' rest BTR

EMOM 10'
15' L Sit hold

7AMRAP- 1min Rest- 7AMRAP

WOD B:
20 Box jumps (24”/18”)
20 Bulgarian split squats (BW)
20 Box Dips

A: Squat Snatch (skill)@30-40% av 1 RM

B: 800m Lö@80%
vila 2 min
x 6 set

(se dagens pass som ett återhämtningspass)

2 min AMRAP row & single
30 s rest and other way around
1min rest
2 min AMRAP oullup and pushup
30 s rest and other way around

• 10 Min AMRAP of:
BB Power Snatch (40/30Kg) 5 reps
BB Overhead Walking Lunges (40/30Kg) 10 reps
Rope Climb (5 m) 1 rep

Nicole's Morning WOD:
2 Rounds:
25 KB Deadlifts - 2x25#
25 KB Goblet Thrusters - 1x25#

Lunch Skill Work:
100 Air Squats

For quality:
50 Sandbag get-ups