Wod
Treeni:
Back squat
4x3@65-70% (explosive)

Hiki:
5-10-15-20
Wall ball
Db snatch

For time:
Buy in: 800m
+
25 Deadlift (60/40kg)
50 Jump over barbell
25 Hang power clean (60/40kg)
50 Jump over barbell
25 Front Squats (60/40kg)
50 Jump over barbell
25 Shoulder to Overhead (60/40kg)

One Hand Clean ( Squat or Power )

Max in 10 minutes.

You can choose your hand.

For time:

9-15-21
Wallball 20/14p
Burpees

20 - 30 Minutes of :

13 min Easy Ergo / Jog / Walk
20 Scorpion
1:00 + 1:00 Banded Lat Stretch
1:00 Samson Walk
10 Down Dog
5-10 min Easy Ergo / Jog / Walk

A)
Single Leg Box Jump 1 to 2
6 x 1ea; go EMOM
- Stack plates as a target if regular box height is too high
- Start on one foot, land with both feet on the box

B)
Front Foot Elevated Barbell Split Squat 4 x 5 each. Rest 90s
- Use a 10-20kg plate to elevate front foot.

In teams of 3, 30 AMRAP, one works at a time:

21 sandbag/slamball over shoulder or C&J 60/45
18 devils presses
15 box over steps with DB`s
12 synchro burpees

RX´d: 2x22,5/15

15 min for skills:

5-7 reps lowbar hang, butt on wallball leg raises to bar
10 kip swings + 5 kipping knee raises
5-7 knees to elbows
5-7 knees to elbows with kick to bar

Bar Muscle up

Wod
Treeni:
For Time
600m-400m-200m Run
30-20-10 Burpee

Hiki:
12 min amrap
200m run
10 Burpee

AMRAP 18:

500 Meter Row / 400 Meter Run
30 Push Press 40/30kg
100 Double Unders
500 Meter Row / 400 Meter Run
30 Front Squats 40/30kg
100 Double Unders
500 Meter Row / 400 Meter Run
30 Thrusters 40/30kg
100 Double Unders

*Score = Rounds + Reps

Light Option

EMOM20

100-200m Run/ Row
10-12 Push Press
20-40 DU / 30-40 singles
5-10 Thruster
Rest