4 Sets

Set every 3 min

3 x 1 Muscle up + 2 Ring Dips

Snatch Waves

EMOM 12
1) 3 Squat Snatches
2) 2 Squat Snatches
3) 1 Squat Snatch

Add weight after every round
Last round @ max 80%

For quality, 21-15-9:

• one handed kb swing
• weighted box step up (heavy)
• GHD sit up

For 10 min

• first minute do one pull up + one burpee
• second minute 2 + 2
• third minute 3 + 3...

Rest 5 minutes

For 10 minutes

• first minute one box jump + one k2e
• second minute 2 + 2
• third minute 3 + 3...

9 x 600m

@ -5sec of avg min/500m split in 5K TEST

YGIG

Sets of 2-3. Moderate weight.

For time, 2-4-6-8-10:

• clean and jerk 135/95 lbs

200 m run between the sets

10 x 2min of work, alternating for a total of 40min (including rest periods)

2min

• 8 bw dip
• 20 kb swing 24/16
• rest of the time row for cal

2min rest

2min

• 8 deadlift 110/70kg
• 20 wb
• rest of the time bar over hop

2min rest

16min partner wod:

• 200m row + 200m run (row+row+run+run)
• one person working at a time

5 rounds for quality

12 x KB Windmill (6/6) 16/12kg
10 x V-Up (every rep starts at the hollowbody pos.)
45s plank hold