Close Grip Floor Press in Bridge
8-6-4-8-6-4. Rest 2:00
- Increase from last week
- Wave loading, your second set of 8 should be heavier than your first set of 8 and so on. An example of this could be 60/70/75/65/75/80

Wod
Treeni
10 rounds
200m run
2-1 Bar MU

Hiki
5 rounds
200m run
3-5 Pull up
200m run
5 Dual Db Clean and Jerk

EMOM4:
2 strict chin up

• rest 2min

EMOM4:
1 strict chin up

• leave 2-3 reps in the tank

5 Rounds
1 min work / 15s rest
1. Sandbag clean/ Sandbag bear hug hold
2. Double unders/ SU
3. DB Oh lunge / Db lunge
4. Row
5.Rest

AMRAP 13:
Buy-In: 600m Run

With Time Remaining:
60 Double Unders
10 Dumbbell Hang Snatches 22,5/15kg
60 Double Unders
20 Dumbbell Hang Snatches
60 Double Unders
30 Dumbbell Hang Snatches
...
Add 10 Dumbbell Hang Snatches Each Round

6min partner workout
 - 60 hang power clean + amrap of thusters 50/35kg

EMOM x30

1) monostructural
2) 5 stoh
3) rest or core of your choice

AMRAP 9:00
1 Squat Clean @60/43kg
1 each Front Rack Reverse Lunge
1 Burpees
2 Squat Clean
1 each Front Rack Reverse Lunge
2 Burpees
*continue adding one more Squat Clean and Burpee each round, Lunge stays constant
Goal: round of 8 or more

Rx+: 70/47kg

Extra:
Rower Hamstring Curls: 3 x 4-6 3s in 3s out. Rest 60s

For time;
20/16 Cal Row/Bike/ski
30 Front Squats @70/50kg
40 Box Jump Step-downs @60/50cm

Rx+: 85/60kg
Front Squats taken from floor.
TIME CAP = 8:00

Extra:
Rower Hamstring Curls: 3 x 4-6 3s in 3s out. Rest 60s

8 Rounds going every 4th Min (32 Mins)

A. Run 400m + 10-15 hspu

B. Row 400/350m + 10-15 c2b