Back squat
5x3
Rest 3min.
(Week 1/3)

1.: 74%
2.: 78%
3.-5.: 82%

6 min EMOM

5 C2B

5 T2B

2 min lrest

6 min AMRAP

20m waiters walk 20kg/15kg

10 push ups

Partner WOD

AMRAP 18
“I Go, You Go”
3 Thrusters 60/40kg
6 Pushups
9 Squats

Wod
3 Rounds
400m Run
20 Medball clean
10 Deficit Hspu

21-15-9
OHS 50kg/30kg
T2b

Tech

Handstand Hold 20min

EMOM25

1. 20-40 sec Handstand Hold / Pike hs hold
2. 15-25 Abmat Sit Up (option with weight)
3. 10-15 Db/ Kb Curl & Press
4. 12-16 Cossack Squats
5. REST

Running intervals
4 Rounds
4 min On/ 1 min Off + 1 min On/ 3 min Off

EMOM x 25

1) ski
2) 1-3 rope climb
3) echo
4) 5 OHS
5) rest

Barbell complex

7 hang power clean
5 front squat
3 stoh

3-4 rounds:

10 DB bench press
15 ring row