4 rounds
24 HBR
24 ABR
10 push ups
10 push presses 55kg/35kg

Partner Wod
8 min amrap
2 Clean and jerk 80/60kg
4 Bar over burpee
6 Air squat

You go, I go

6min AMRAP
10 V-ups/Tuck-ups
10 Walking lunges
10 Box jumps

12 cal Row
9 x Front Squat 42.5/30
6 x S2OH 42.5/30

8 Min Emom
2 Hi-hang snatch + 1 hang snatch 60-70%

2 x Hang Squat Clean
- hang below knee
build heavy set of the day

• 5sec down
• AHAP
• Rest 2min btw sets

“Partner WOD”

AMRAP 20
50 Wall Balls
50 Double Unders
40 Box Jumps
40 Situps (with MedBall over Box)
30 Burpees
30 Pullups
20 Front Squats 50/35kg
20 Handstand Pushups

Accessory
1 Tall box jump (Find max height)
8 Frog pump
5+5 Pallof press with rotation

1) Shoulder press +7,5kg 1RM, 5x57,5%, 5x67,5%, 5+ 77,5%
2) weighted pull ups 3x3x60%