Back squat 4-4-3-3 V2
-Every 3 minutes

E2MOM12:
1: 50 DU + 15 T2B
2: 20 ft walking lunges + 10 burpee

E2MOM12:
1: 12/10 cal row/ski/bike + 15 pull up
2: 30-40s wall sit + 30-40s planking

E2MOM12:
1: 12 DB snatch + 10 HSPU
2: 30/30s side plank

*adjust reps if needed. you can add weight to wall sit, lunges etc.

AMRAP 17

45 step over box 24/20"
90 Partner Wallball shots
45 push ups

Have nice Valentine´s day <3

Shoulder Press
3x10r @ 55%
Rest as needed.

Amrap 8

18 wb shots
12 T2B
rest 20 sec

-goal + 3 rds

7:00 EMOM

:30 of Kipping Pull-Up or Kipping Toes to Bar practice

• Goal is to improve technique and have a consistent performance across all 7 sets. The sets can be broken if needed to save grip and results.

1a) hand stand 5x24s
1b) Bar MU 5x4

AMRAP 26:00 with a partner:
30 Hang Power Cleans @60/42.5kg
60 Calorie Row/Ski / 45 Cal Assault Bike / 3 x Stairs
120 Double Unders

• One person works. Split as desired.

8+12+16+20+24
DB-Snatch (22.5/15kg)
Wallballs (20/14)

Time cap: 12min.

AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row