AMRAP 30:00 w. a partner: (You Go, I Go)
50 Wall Balls @9/6kg
50 Calorie Row
40 Sit-ups
40 Hollow Rocks
30 Sumo Deadlift High Pull @ 35/25kg
30 Power Snatch @ 35/25kg
20 Overhead Squats @ 35/25kg
20 Thrusters @ 35/25kg
10 Box Jump Overs @60/50cm
10 Burpee Box Jumps @60/50cm
Goal: One person works at a time. Split as desired.

EMOM x 20 MINUTES
MIN 1 - 1-3 Rope Climbs or 5-7 Strict Pull-Ups
MIN 2 - 10 Strict Handstand Push-Ups or DB Strict Press (Moderate)
MIN 3 - Max Burpees
MIN 4 - Rest
(Score is Lowest Round of Burpees)
RPE 7

For time :

Row 500/450m
50 Push Press 20/15kg
30 Jumping Pull-Ups

40min For quality:
120s Ergo
10 Medball clean to wall ball shot
6/6 Single arm turkish sit up
40m Dual KB farmers carry
90s Rest

EMOM 9 ( AMRAP )

Min 1 : Hang Squat Cleans @ 50% Heaviest Squat OTD
Min 2 : 10 Deadlift @ same weight than Cleans
Min 3 : Rest

Deadlift - E3MOM:
5 @ 66-70 %
3 @ 75-79 %
1+ @ 84-88 %

Viimeinen setti on AMRAP ilman failia.

4x5-10 strict pull up
3x12+12 Db row
4x5-10 ring dip
3x12+12 Db press

2-3reps in tank, rest as needed between sets &movements

Deadlift
12-10-8
Start Light and build to Moderate. This is a deload week in the Strength Cycle.
Week 4 of 5

E2:30 x5:
- 3 shoulder press
- RIR 1-2 viimeisellä setillä

Partner WOD

AMRAP 12
30 Front Squat 50/35kg
30 KB Swings 24/16kg
30 Calories
30 Toes-to-bar