A:
1rm squat snatch

B:
Muscle clean + push press 8x2+1, increasing weight

Partner wod
AMRAP 10 mins
10 Syncro plank up
20 Syncro KB goblet squat @20/12kg
30 Syncro Single arm Kb push press
40 Syncro sit up with wallball@9/6kg

3 mins rest

AMRAP 10 mins
10 Syncro burpee KB deadlift @20/12kg
20 Syncro T2b
30 Syncro KB Teapot total
40 partner wall ball @9/6kg

3 mins

AMRAP 10 mins
10 Syncro medball clean @9/6kg
20 Syncro T2B
30 Syncro push up plank clap (total reps)
40 Syncro USA Kb swing@20/12kg

For Time :

21-15-9 Power Cleans 42,5/30kg
15-12-9 Bar Over Burpees

TC 7

A: Back squat 5-5-5+
B: Standing SL hamstring curls 3x6/each leg
C: Dips 3xMax
D: Lat pull downs 3set

Before workout:
Find a heavy 5 rep Bench Press

Workout:
15 min AMRAP:
5 Chest to Bar Pull Ups
30 Double Unders
10 Push Ups

For time

• 100 chest-to-bar pull-ups
• 100 push-ups
• 100 GHD sit-ups
• 100 single-leg squats, alternating

6 Sets of:

6 pendlay row AHAP & push press AHAP

Go every 3:00

EMOM’12
1. 10 zombie squat
2. 12 hollow rocks
3. 12 GHD hamstrings
4. 8 Strict T2B


8 x 1+1 @60+% - build up as heavy as from allows

Go every 90s.


4 sets × 5 reps @moderate load

Go every 2:00