EMOM45

1. Erg
2. Behind the back wrist curl 10 (bb) + perfect kip swing 10
3. Burbee over bb
4. Skill of your choice
5. Rest

Focus on quality and to not go over 50% effort this should feel easy!

CLOSED

AMRAP 12

6-7-8-9-10-11. etc
Ring Dips
Dual DB Bench Press 22,5/15kg
30 Double Unders

Clean and jerk

Build to a heavy single (H1) for the day

5 x 2 Clean Jerk

SET A | 3 rounds:
6+6 bulgarian split squat (2s down)
8+8 standing leg abduction

SET B | 3 rounds:
6-8 banded deadlift
8+8 banded woodchop

EMOM12: 40s on s 20s off:
1) 20s + 20s 1-leg jump rope
2) shuttle run
3) burpee squat jump
4) sled push

WU:
400m run
2 rds
10 PVC passovers
20m spiderman walk
2 wall walks
20m jumping walking lunges

WOD:
Angie
100 pullups (black band kipping)
100 pushups
100 situps
100 squats

21:03

4x3
nousu v1

-+60s dead hang (use straps if possible)
-20 v-ups
-30m double KB OH carry
-20s ”free swim kicks” to swiss ball

WU:
25 jumping jacks
2 rds
10 pushups
10 situps
10 squats

Strength:
Bench
5x45: 55
5x45: 55
5x75: 85
5x85: 95
3x90: 100
2x90: 100

WOD:
Run 800m
Hold plank 1 min
run 800m
Hold squat 1 min
run 800m
hold L-sit 1 min (did knees up)
15:15