5-10min Row/Bike/Airbike
Then 3 rounds:
6-10 Wallball 2 for 1 video
5 Broad Jump
3+3+3 Wall Squat video

---

Snatch Drills video + 5-10 Down Dog to Cobra video

Optional Accessory
CONDITIONING

For time: 15-12-9

Double KB Snatch (from floor)
Double KB Front Rack Squat
Burpee over KB (lateral)

RPE 3-4

“Reverse DT with a twist”

5 rounds:

6 STOH 70/50kg
9 Hang Power Clean
12 Deadlift
15 Wallball

Rest 60sec after each round.

Rowing intervals, 7 rounds (35min workout)

4min ON, 1min easy pace.

RPE 3 (under anaerobic threshold)

Don´t get off the rower during easy pace.

CONDITIONING

5x3min AMRAP, 3min rest between

30 Wallball
Max rep Rope Climb

Target: Steady pace, all rounds within 1-2 rep

RPE 3-4

Optional Accessory:

Partner WOD: “I Go, You Go”

Angie + Randy + 2k Row

Angie:
100 Pull-Up
100 Push-Up
100 Sit-Up
100 Air Squat

Randy:
75 Power Snatch 35/22,5kg

RPE 3-4

If you do this alone: 50 reps in Angie, 40 Snatches and 1k row. Work:rest 1:1

STRENGTH

3 rounds, rest as needed

1) 10 Goblet Squat, Tempo 5010 (5 sec down)
2) 3-8 HSPU, Tempo 5010, use kip if needed
3) 5+5 DB/KB Row, Tempo 5010

RPE 4

Banded Snatch Drills

2-3 rounds, rest as needed between

Target: keep the bar close to body. You can add loading if you want.

RPE 3

Optional Accessory

CONDITIONING

800m Run
50cal Airbike
800m Run

RPE 2-4, go by feel

CONDITIONING

2x12min AMRAP, 5min rest between (A+B)

A=
Row 40/30cal
20 Wallball
20 TTB

B=
Airbike 40/30cal
20 Power Clean 40/30kg
20 STOH

Overall RPE 3-4, this is not all out effort!