4RFT
4 Strict chin-up
8 Dips (rings or fixed)
12 V-ups
16 Lateral box step overs

00:00
3rounds for time:
40 Du
18 Db hang c&j
8 burbee box over

10:00
for time:
16 burbee box over
36 Db hang c&j
80 DU

(Time caps 8min) 1x 22,5/15kg

15 x front squats
30 x hanging knee-raises
15 x thrusters
Then, rest 1 minute before continuing with:
15 x front squats
30 x chin-over-bar pull-ups
15 x thrusters
Then, rest 1 minute before continuing with:
15 x front squats
30 x chest-to-bar pull-ups
15 x thrusters

Snatch balance 5x5

Hi-hang snatch 6x2 60-70%

5x5 Touch and Go Power Snatches

• Rest about 2 min between sets
• Work up to heavy 5RM, but only as heavy as FORM allows

Partner WOD Week 10

For time
“I Go, You Go”
20 Rounds of
12 Deadlifts
9 Thursters
6 Burpee-Box Jump Overs

Rx: 42,5/30kg

(8 rds)
20/15cal ergo
20 x DB Snatch alt.
5+5 x single arm DB Thruster

DB 22.5/15kg

2 rounds 30s on/10s off
HBH
ABH
SIDE PLANKS
PLANK

10! Thrusters 45/30kg
10! DU
alternate movements every round