12 min amrap:

10 USA Swings L1:24/16kg
L2:32/20kg
10 Burpees
10 Pull-ups

-pick a KB which you can do all the swings UB, even if you are tired.

Partner wod

30min AMRAP

20 Wall-ball
20 KB Swings 24/16kg
20 Sit-ups
20 Split jumps
20 Pull-ups
20 Ring Dips
20 Squats

But break every 6 minute (6/12/18/24min) with a run around the box together.

The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise.
Example
Round 1 – Partner 1 does wallball, situps, Pullups, squats and Partner 2 does KB Swings, split jumps, ring dips. Round 2 would then switch with partner 2 starting with the wallball etc…

(Jfr Monster 37/2016)

3-position power snatch + OHS with 3 sec pause: floor, knee, mid hang and bottom of the OHS.

-No heavy weights, step forward = no rep.

With partner 5 rounds for time of:

30 calories row
Overhead hold with a 20/10kg plate

You go, I go. Partner 1 rows while partner 2 holds a plate in a overhead position. Partner 1 can only row while the partner 2 holds the plate overhead. Change turns every 30 calories for a total of 5 rounds each.

10-8-6-4-2
Press @ 60%
Pistols
DB push ups
OHS (press weight)

4 rounds for quality:

4 Turkish get ups, alternate hands (you choose the weight)
6 overhead squats (70 % 1 RM)
8 strict toes to bar

Rest as needed. Aim to get each set unbroken.

to be completed in any order for time. Must complete all of one before moving on to the next.

50 TRX Reverse Lunges (25 per leg)
50 TRX Chest Fly
50 TRX SL Neutral Grip Row (25 per leg)
50 TRX Jump Squats
50 TRX Pikes
50 TRX tricep Extension
50 TRX Bicep curl
50 TRX Front plank leg straddles

If finished, note finish time and start in for another round

10-12 minute cap
15 minutes

5 Rounds of:

30 Wallball shots 20/14lb
5 OHS (raskas, haastava paino)
Rest 2 minutes

Kolme yritystä, merkkaa parhaan pelisi tulos!

5 rounds for time:

10 weighted pistol squats, alternating legs
30 m walk with 2 kettlebells on the front rack
40 m suitcase carry

Use challenging weights!