5 rounds for time with partner

A) 1 round
50 double under
20 DB hang snatch 22,5/15
10 burpee over DB

B) Max calorie row

*Result is time + total row calories

DELOAD WEEK

90s on / 90s off for 4 rounds

Buy in 35 double under / 50 single under
Then rest of the time
AMRAP: 1 wall walk + 5 sit-up

Push Press

5 Sets of 3. Building heavy

Go Every 2:30

800/1,000-m row
– Rest 4:00
600/750-m row
– Rest 3:00
400/500-m row
– Rest 2:00
200/250-m row

SCALED WOD
For time:
500-m row
– Rest 4:00
400-m row
– Rest 3:00
300-m row
– Rest 2:00
200-m row

For time;
1k Row/Ski/2k bike/56 cal echo bike (woman 48 cal )
30 Strict Pull-ups
75 Push-ups
Timecap: 15 mins
Rx+: Start with 15m Handstand Walk

Extra credit:
Ring Rows: 3 x 12-15. Rest 60s.

90 DB Front Squats (challenging for 15 reps)
- Every break, complete 18m Sled Push. If DBs come below the shoulders or off the shoulders, Sled must be completed.

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• This is not for time, but aim to move with purpose. Big or small sleds both useable.
• Sled should go unbroken, but, like the DB sets, be challenging.

PERFORMANCE

AMRAP x 7 MINUTES
7 Power Snatches (35/25kg)
7 Overhead Squats
35 Double Unders

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FITNESS

AMRAP x 7 MINUTES
7 Power Cleans (light, unbroken)
7 Front Squats
70 Single Unders

• RPE: 9
• Video: https://vimeo.com/927719620?share=copy

EMOM 21 (AMRAP)

Minute 1 : 6-10 Push ups
Minute 2 : 12-15 Sit ups
Minute 3 : 20-25 Air Squats

Emom 10 40s välein
2x 67-70%

EMOM x 6 MINUTES
3-5 Strict Handstand Push-Ups
or
3-5 DB Deficit Push-Ups (toes/knees)
or
3-5 Incline Push-Ups

• RPE 5