EMOM x 32

1) monostructural
2) 5-10 ttb / or 10-20 sit up
3) monostructural
4) 1-2 rope climb

2 Rounds:

In 2min
20/15 Cal Row
max rep power snatch (42,5/30)

2min Rest

In 2min
20/15 Cal Bike
Max rep box jump over (60/50)

2min rest

In 2min
15/12 Cal Ski
Max rep toes to bar

2min rest

4x
3min ON/2min OFF

alt. A and B

A) AMRAP of:
12 DB Hang Clean & Jerk 22,5/15kg
10 Toes-to-bar

B) Max Calories

Machine intervals

5x 90s ON/ 30s OFF
1) c2bike
2) row
3) ski
4) echo

4rounds:
12/10cal machine
10 hang power snatch @40/30kg

Partner WOD

4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories

*AMRAP of (continue where You stopped)
30 KB Swings
30 Wall Balls
30 Sit-ups
30 Pushups
30 Double DB Hammer Curl into Presses
30 Double DB Squats

Rästi

Mobility, Lower body

AMRAP 6
6 Handstand Pushups
12 Pistols
12 DB Snatches 22,5/15kg

Rest 2 minutes and repeat

A) Floor Press
8 x 3 every 60s.
- Slightly Heavier than last week - approx 65%
- 2-3 Warm-up sets

B)
Supinated Grip Inverted Rows
3 x 12-15. Rest 60s.
- Rx+: Feet Elevated