3-4sets:

8+8 seated press
8+8 Db/kb row

• weighted
• bodyweight
• feet on the ground
• negative
• rest 1min

Same weight in each set!

DELOAD WEEK

3 rounds for repetitons
1min row for cal
1min burpee
2min rest

Incline Bench Press w/ DB´S

7-7-7-7-7-7, moderate weight ( Don't push max today )

After each set 3 reps Strict Chin-Ups ( weighted )

Go Every 3:30

3rounds:

3min ON / 1min Off
1) 8+8 curtsy lunge + bike
2) 8+8 D B row + row
3) 8+8 seated press + ski
4) 8-16 V UP + echo

Power Snatch 5x3

Partner WOD

For time
600 m run (together)
60 Wall Balls
60 Toes-to-bar

60 Calories
60 Burpee-Box Jump Overs
60 Single Arm DB Hang Clean & Jerk 22,5/15kg

600 m run (together)
60 Pistols
60 Push-ups

60 Calories
60 Single Arm Devils Press 22,5/15kg
60m Single Arm Overhead Walking Lunges 22,5/15kg
Time - ⏱

Max Calories until the clock hits 45minutes

6 x 5min of work/ 2min rest

A)
row 1000/800m + rest of the time wall climb

B)
- run 800m + rest of the time devils press 25/15lbs

5 Sets x Every 4:00

5 Ring Dips
5 Weighted Pull-Ups

EMOM x 5 MINUTES
1 Dynamic Kip Swing or Kip Swing + 1 Kipping Pull-Up or 1/2 Pull-Up + 2 Chest to Bar Kipping Pull-Ups or Kipping Pull-Up
OR
3 x Strict Partner Assisted Chest to Bar Chin-Up