Partner WOD

A,
Partner 1 starts with Odd min, partner 2 with even min!

EMOM 12 ( 45”ON/15” OFF)
Odd min: 10 Double KB russian swing + AMRAP thruster @20/12kg
Even min: 10 T2b + AMRAP target burpee
Score total reps of thruster+burpee/team

2 mins REST

EMOM 10 ( 45”ON/15” OFF)
Odd min : 8 double KB snatch + AMRAP Du
Even min : 8 box jump + amrap air squat on top
Score: total reps of squat and Du/team

2 mins rest

EMOM 8 mins ( 45”ON/15”OFF)
Odd : 8 push up + amrap Kb renegade row
Even : 8 V-up + amrap jumping lunges
Score: total reps of ren. Row and lunges/team

EMOM12, for reps

1 min: wallball
2 min: burbee box jumps
3 min: kettlebell swings

Standing Banded Abs
3 x 10 3s down. Rest 60s

EMOM 12 min.
1: 6/6 kettlebell snatch
2: 12 target burpee
3: 15/12 calories bike/row/ski
4: rest

-2 min. rest-

EMOM 12 min.
1: 6/6 kettlebell thruster
2: 12 box jump over
3: 15/12 calories bike/row/ski
4: rest

-2 min. rest-

EMOM 12 min.
1: 6/6 kettlebell front rack lunge
2: 40 “ gun walk @15/10kg plate
3: 15/12 cal. bike/row/ski
4: rest

WOD

7:30 Back Squat 2RM + Metcon
8:30 Basic Endurance CrossFit
12:00 Basic Endurance CrossFit
15:00 Back Squat 2RM + Metcon
16:00 Row 1k + Accessory EMOM
17:00 Kipping Pull Ups + Handstand Push Ups, Technique
18:00 Snatch, Technique
19:00 Basic Endurance CrossFit

...Deload...

Deadlift

2 x 8 @ 55 - 65%
2 x 6 @ 70 - 75%
2 x 4 @ 80 - 85%

SO 3:00

“Holleyman”

30 rounds for time
5 wall balls 9/6 kg
3 HSPU
1 power clean

4 rounds of:
8 One-KB front rack Box steps
8+8 Oblique KB swings (lift from side of the hip)
8+8 DB side bends
8+8 DB oblique snatch (lift outside of the foot)
Rest

3-5 gigasets:
10 DB Front Raises
10 DB Lateral Raises
10 Banded Tricep Extensions
- Athlete choice on load
- Rest 60-90sec btw sets