AMRAP 35:00 with a partner
1000m x Row
30 x Partner Squat Ball Throw (a bit like a wall ball, but throw the ball to your partner)
30 x Burpee pull up
30 x Hang Power Snatch @34/25kg

Split work as needed
Goal: 3+rounds

EMOM 10
Power Snatch + Hang Squat Snatch + Overhead Squat

5 rounds for time;
200m Row/bike/ski
8 X Kipping Pull-Ups
5 x Overhead Squat @ increasing weight each round
30 x Double Under
All OHS taken from the floor
Male RX: 40-45-50-55-60kg
Female RX: 20-25-30-35-40kg

Timecap: 16 mins

1-rep max deadlift

Scaled WOD
5 sets for load:
5 deadlifts

4x
3min ON/90sec OFF
Alt. A and B

A) AMRAP of
15 Wall Balls
10 Pistols
5 Deadlifts 100/70kg

B) AMRAP of
10/7 Cal.
7 Box Jumps
7 Toes-to-bar

Back squat 10x60%, 10x65%, 8x70%, 8x75%

4x2 terävästi! voit korottaa boxia halutessasi.

Find your Thruster 1RM in Fifteen minutes.

5x submax falsegripillä "c2b" renkaat niin ylös kohti kylkiluita kun menee tai raskas rengassoutu
5x 1-3 negatiivinen RMU tai dippi

Snatch Pull + Squat Snatch

Build to a heavy for the day.