AMRAP 12
10 KBS 24/16
10 T2B
10 OHS 35/25
10 hang power snatch 35/25

AMRAP in 10 minutes

10 DB. Snatch, alternating hands. 30/20kg
20 Sit-ups
10 OHS 50/35kg

Partner WOD, "I Go, You Go":
30min AMRAP of "Bear Complex":

Power Clean+
Front Squat+
Push Press+
Back Squat+
Push Press

1) 10 DB/KB STOH
2) 5-10 Ring Row
3) Row, do at least one round w. ski erg and one with assault

EMOM speed wall balls and DU's

1-3 min 7-10 wallballs at max speed
4-6 min 10-15 wallballs at max speed
7-8 min 15-20 wallballs at max speed
9-11 min 10 sec max reps of DU
12-14 min 20 sec max reps of DU
15-16 min 40 sec max reps of DU

Scale DU's to bar over jumps.

With partner, 6 rounds for time
400m Row

• Record your times and also team total time.
• Alternate on rower with partner. Each person does 6 x 400.

5 x 3

Pull up grip!

Add weight each round.
First rep pause 2 sec, last two normal squats.

4 rounds for quality

7 strict V-ups
9 wallballs (14/20)
12 dumbbell push press 25/35 (scale to light weight)

Notice this is a light week! Do not do RX just because you can! Workout should stay reasonable!

harjoittele 20min molempia tai jompaakumpaa taitoa.