ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk

• Option: Develop technique with lighter loading
• Any variation of clean and jerk allowed today

Superset x 4 work sets

Seated DB Shoulder Press x 8 3s down
Rest 60s
Band Face Pull-aparts x 20
Rest 60s

5 x 3 heavyish push press. Keep the same challenging weight throughout the sets. Perform every 2 minutes.

4min Amrap

10 Hspu
10 Mave 65/45kg

EMOM 40
1) 13-18/9-15 Calories
2) 10 Goblet Squats + 10 KB Swings
3) 5-10 Ring Rows + 5-10 Pushups
4) 8-12 High Box Jumps
5) 15-25/Side Russian Twists
6) 6-8 Single Arm Devils Presses
7) As Much Time As Possible UPSIDE DoWN
8) Rest

Alternate between Back Squat & Strict Chin-Ups

5 Back Squat
3 Weighted Chin-Ups

5 Sets Both. Start every 2:00 ( Total 20 minutes )

Partner WOD

3x 10min ON/3min OFF

A. AMRAP 10
20 Burpee to Target
20 Double DB Thrusters 2x 22,5/15kg
4x7,5m SA DB Overhead Lunges 22,5/15kg
20 Partner Situps

B. AMRAP 10
“I Go-You Go”
2 Wall Walks
4 HR Pushups
6 Pistols

C. Max Calories in 10min

8 Intervals
New start every 6th minute
Alt A and B

A.
12-20 Calories Row/Bike
+
5 Pushups
10 Sit-ups
15 Squats
+
10-16 KB Swings
10-16 Box Jumps
10-16 Wall Balls

B.
12-20 Calories SkiErg/Echo
+
5 Pushups
10 Sit-ups
15 Squats
+
10-16 DB Snatches
10-16 Ring Rows
10-16 Burpees

BENCHMARK
20min. amrap
5 pull-ups
10 push-ups
15 air squats
* - one partner does full round before switching*

scaled WOD
20min. amrap
3 ring rows
6 worm push ups
9 air squats
* - one partner does full round before switching*

Run 800 m
– Rest 3:00 between rounds.

Scaled WOD
4 rounds for time:
Run 600 m
– Rest 3:00 between rounds.