Accessory
3 Rounds
6+6 Db single arm bent over row (2220)
6 Tempo deficit push up (2220)
40m+40m Front rack/Oh carry
15 Swing

Emom 10

2+2 65-67%

3 Rounds for time:
30 Double Unders
20 Burpees
10/7 Cal Bike/Row/Ski

• Goal: Challenging pace but room to speed up in the last minute with a sprint finish
• Cap: 11:00

5 Rounds YGIG

21/15 Cal Row
15 m FR Walking Lunges
9 Squat cleans
6 STOH
3 Thrusters

2 x 16/12kg KB´s

5 easy rounds of:

21/18 cal row
15m DB walking lunges 1x22,5/15,
9m HSW/3 wall walks.

Timecap: 18 min. Timetarget 12-15.

For quality, resting as needed;
3-6 rounds
Sled Push 30m (lightish)
Sled Reverse Drag 15m (heavyish)
10-20 Easy Cals or 1:00 Easy Jog

5 Rounds For Time:
400 Meter Run/ 500/400 Meter Row
12 Deadlifts 80/60kg
30 AbMat Sit-ups
100 Meter Farmers Carry 22,5/15kg

*Score = Time is takes to complete the workout

Option

[Team of 2]
AMRAP 30:
400m Run
12 Deadlifts
30 AbMat Sit-ups
100 Meter Farmers Carry

snatch complex e90s x9

hang power snatch (below knee) + power snatch

Hang Power Snatch + Power Snatch

In Fifteen Minutes Build Heavy Complex

Emom 10
2+2 60%