EMOM 20
1) 6-15 Handstand Pushups
2) 8-15 Toes-to-bar
3) 4-6 Devils Presses
4) 10-20 Cal. On a machine
5) Rest

Snatch high pull 5x5

Shoulder Press 3x6

• 2,5-5kg less than last time (3x5)

4 rounds
5 negative pull-up (4-5s)
10-12 negative push-up (3s)
Rest 1,5min

A) 3x3 Jerk balance

B) Work up to heavy 1 rep split jerk
Then 3x3 split jerk @70% H1

30s on / 15s off for 3 rounds:
a) (feet elevated) paused ring row (2s pause at the top)
b) db OH tricep extension
c) db crush grip bicep curl

Romanian Deadlift w/DB´S

4 x 15

Go Every 2:30

30s on - 15s off x8, alt. between a & b:
a) Jumping split squat / alt. step back lunge
b) Wall squat hold (bodyweight/ w/plates or sandbag)"

Partner WOD

AMRAP 15
30 KB Swings 24/16kg
30 Wall Balls
30 Calories
30 Pullups

EMOM10:
3 deadlift @ moderate-heavy
-> kaikki kierrokset samalla painolla