Strength

EMOTM for 15:
squat clean, squat hang clean
worked up to 115 on last set

WOD:
10-9-8-7-6-5-4-3-2-1
TTB (did KTE)
burpee over the bar jumps

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(18)
WRK for 18:00 mins
5 half burpees
(from the ground to squat position)
10 goblet squats
(three sec pause in the squat position)
5 burpees
20 dumbbell hop overs

Finisher
30 v ups
1:00 quad stretch

Teams of TWO, AMRAP 15
In total Squat Clean
As many reps as Possible Ground To Overhead 32/24kg Kettlebell
”In Teams of two in a timeframe of 15 minutes find the max total weight in squat clean and perform as many reps as possible in GTOH 32/24 kg kettlebell. You can work simultaneously with cleans and GTOHs. 1 kg = 1 repetition.”

AM: 25 min
Running
4 km
HR 135/151
6.26 min/km

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.WL
A. Lifting warm up: Muscle snatch + Snatch balance
3x3+3 @ light weight
- 15 15 25 kg

B. Every 2.5 min:
Snatch from ground
2x3 @ 42.5 kg
2x3 @ 45 kg
1x3 @ 47.5 kg

3.Strength
A. 4 sets:
Ring dips + Hold at bottom 4 x Tough + Max

- 7+15, 6+15, 5+15, 4+15 s.
8-12 Seated DB Press
- 20 lbs

B. Core
- Not done

EMOM 7
1 x Clean pull + 1 x Hang Squat Clean (Under knee) x 60-75%

• 12 Min E2MOM of:
Ogni 2:00 x 6 sets:
Assault Bike 1:00 @ max Kcal

EMOM 7
1 x Clean Panda pull + 1 x Squat Clean @ 50-60%

Conditioning:
4 Rounds of 60s on/30s off:

1a) Double Unders
1b) US Kettlebell Swings (24,16 kg)
1c) KB Sumo Deadlift High Pull (24,16 kg)
1d) Side Plank – 30s/30s
1e) Burpees

Bike or row
1:00 easy
0:30 moderate pace
0:15 fast pace
X 2

Then 20 good mornings

Deadlifts
E2MOM x 5
10 reps @ 50% 1RM

*touch and go reps. Focus on proper form on all reps.

”Seven”

seven rounds of:

7 hspu
7 thrusters 60/42,5kg
7 knees to elbows
7 deadlifts 110/75kg
7 burpees
7 kb swings 32/24kg
7 pull ups