2) Front squat 5x60%, 5x65%, 2x5x70%

FOR TIME
2-4-6-4-2
Hang Squat Snatch @52.5/35kg
25-50-75-50-25
Double Unders

• 12min cap
• Video: https://vimeo.com/775725392

FOR TIME
27-21-15-9
Power Clean @60/43kg
Ring Dip, Bar Dip, Hand Release Push-up or Push-Up variation

Record weight, time and pushing variation you used.

Timecap: 15 mins

Partner WOD

AMRAP 20
30 Wall Balls
30 Situps
30 DB Snatches 22,5/15kg

*at minute 5 – 30 Calories
at minute 10 – 30 Calories
at minute 15 – 30 Calories

Push press 5 x 2 – 65% of 1RM (or 55-60% of 3RM)

EMOM12:
1: 15/12 cal row
2: 10-15 T2B
3: 14-20 DB/KB snatch
4: rest

Rest 2:00

EMOM12:
1: 20 wall ball
2: 5-10 kipping HSPU
3: 30-50 DU
4: rest

“Sky Hook”
3 rounds for time
20 hang power clean 40/30
20 front squats
20 push press

100 kaloria laite
80 seinäpallo
60 synkro istumaannousu
40 leuanveto, rintatankoon tai plaomiespunnerrus
20 rinnalleveto 70/100kg tai 80-85%

Aikaraja 25 min

2 rounds
2:00 ergo
:30 bar hang
:30 wall sit
:30 plank hold

Then movement testing, you can start workout on any move you like.

(4rounds)
min 1 - Row or bike for 30-40sec @70-80%pace
min 2 - Wall ball shots x 6-10reps
Pareittain tämä, toinen aloittaa laitteella ja toinen pallolla.