Every 2 min x5 (total 10min)

3 hspu/3 wall climb/15s hs hold
6 box jump over
12 kb swing 32/24kg

EMOM 30
1. One arm Devil´s press
2.DB squat
3. One arm DB push press
4. DB OH walking lunge
5. Rest
→ Choose reps you can hold for 6 rounds

A: Squat Jerk Technique
B: Power Jerk + squat jerk + jerk
C: Emom: Snatch doubles leader (increase weight every minutes)

1956 Heroe WOD - Team of 2

AMRAP 40'

19 Synchron Burpee over the bar
56 Wall Ball
10 Synchron Power Clean @90/60kg
23 C2B/PU

16 min AMRAP
Buy in ski 50/ 35 cal
Dip x 4 / or box dip x 4
Pull up x 4/ or ring row x 4

5 rounds for time: (tc 15min)

20 m Db front rack lunges 25/17.5kg
10 Barbell Push press 60/40kg
20 m Kb front rack walk ->slow! 32/24kg

With quality!

EMOM 10': Deadlift 3 reps

A:
Ring rows 3xMax eller SA DB rows 3x10-15

3xMax static hang from bar

B:
Kipp swing 4x20sec(använd band vid behov)

Second kipp 10x1

C:
Jump in to high knees 5x3

Jumping bar MU 5x3

Monday 19th
Warm up
3 rounds
30 jump rope
5 inchworms
10 walking lunges

Back rack forward lunge
E2MOM x 5
10 reps (5 each side)
Staying at the same weight

WOD
500m row
20-15-10-15-20
Push ups
Walking lunges
1000m bike

15 min of kipping skills:
10 lat pressdowns thighs on foamroller
10 kip swings
10 banded hollowhold pressdowns
10 archrocks with stick
5 kip swings with press downs.

Jos kippiliike hallussa harjoitellaan perhosleukoja/C2B tai bar muscle upia.