Wod
20s/10s x 6
Push up
Rest 1 min
Air squat
Rest 1 min
Sit up
Rest 1 min
Row

16x Every :20sec - 1 Snatch @60-75% (add every 4th)
12x Every :45sec – 1 Snatch @75-80% (add every 4th)
EMOM 8 - 1 Snatch @80-90% (add every 2nd if possible)

WORKOUT
FOR TIME
21-15-9
Handstand Push-Up
Unbroken DB Front Squats (Athlete Choice)*

-Rest 1:00-

12-9-6
Unbroken DB Front Squats*
Handstand Push-Up

(Score is Total Time)

*Each time you break in the FS, perform 3 Hand Release Push-Ups. If perform unbroken, no Push-Ups performed.

HSPU Option 1: Pike Push-Up
HSPU Option 2: Strict DB Press

COOL DOWN
FOR RECOVERY
1:30 Elbow to Instep w/ thoracic rotation (L)
1:30 Elbow to Instep w/ thoracic rotation (R)
3:00 Frog Stretch

6 Rounds for Reps (AMRAP)

0:30 on / 0:30 off

Row Calories
Strict Pull Ups
V-Ups
Kettlebell Snatch 24/16kg (Hang)
Ring Push Ups
Double Dumbbell Clean 2x22,5/2 x 15kg

1 RM back squat
( 18 mins to fin your daily max, if you feel good, go for a PR)

5RFT
10 Pull ups
20 American kettlebell swings 24/16kg

Push press 5x5x70%

5 x 4 Split Jerk
Make it light and fast!

Every 90 seconds for 10 rounds:
3 x Hang squat Clean

Metcon
4 Sets (1 Set every 7 Minutes)
1 min machine work
8-12 burpee box step overs (moderate pace)
6-8 Power Cleans 50-70% (you can increase weight on each round)

Keep working pace moderate, dont go as fast as you can. Just enjoy and do fun training.