WOD

With partner AMRAP in 26 minutes:

2 Rounds of:

40m OH walking lunge 20/10kg

Then

2 Rounds of:

20 HSPU

Then

2 Rounds of:

20 Pull-ups

Then

2 Rounds of:

20 HR Push-ups

*You go, I go. In order for other partner to do given movements, the plate must be held in the overhead position by the resting partner. Once a set is complete, switch turns.

Finisher :
1600m run or 2000m row @ 70-80% pace

Gymnastic skills
3 rounds for quality
3+3 cartwheel
3 bridge ups
10 sit ups
3 wall climb
5+5 star side planks
3 forward rolls / 10m lizard walk
3 backward rolls / 10m crab walk
5-10 kipping pull ups or jumping pull ups

2 sets of max reps, rest 3 min between set.
choose from these:
Hand released push up
Push up
Weighted push ups
Ring push ups
Dumbbell bench press
Goal is between 15-25 reps, on both sets. If you are able to do more, do more!

Push press 4x8x60%

Buy in: 800m Run,
then 30-20-10
Push press,
Sumo deadlift high pull (40/30kg)
Cash Out: 400m Run.

Fitness:
Run 600m,
30-20-10
push press,
SDHP (30/20KG),
Cash Out 300m Run.

Target under 13min

3 rds

15 lateral burpees over DB

20 single arm DB OH lunge steps (10/10)

rest 1 min

DB Floor Press - neutral grip: 5 x 6. Rest 60s.

• 5 "work sets" of 6 with a challenging weight.

Strength (load)

Clean and jerk doubles.
Build up to a heavyish clean and jerk double, that moves well.

Lift the same weight twice before adding more weight. No “touch and go” and no letting go of the barbell - these are doubles. Not sets of singles.
Aim for good sets that emphasise good form.

Accessory:

3-4 Rounds of
15-20 GHD sit-ups
20-25 Back extension on GHD
10/10 Half kneeling medball throws

Rest 60-90s between rounds.

6 sets

Power Snatch + hang power Snatch + high hang squat snatch

75-80% 1RM snatch

rest 90 sec between