FOR TIME
1-2-3-4-5-6-7-8-9-10
Power Snatches @43/30kg
10-9-8-7-6-5-4-3-2-1
Toes to Bar

*Complete a 100m Run after Each Full Round.
- So first round is 1 power snatch, 10 toes to bar and 100m run! (10x10m shuttle run)

Timecap: 16 mins

Work up to a heavy 3reps push press in 10min

EMOMx 21

1) 5-10 Double Kb/DB deadlift
2) 10 Double kb/Db reverse lunge
3) 1-3 rope climb

500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s
10 banded dead bugs

---

Bench Press
Every 2 min
5x1 @85-90% of 1rm
2x8 @65% of 1rm

5-5-5-5
Floor Press

Start Light and build to heavy

DELOAD WEEK

Partner workout
3x 6min AMRAP / 2min rest

6min AMRAP
5 toes to rings
7 wall ball 20/14

2min rest

6min AMRAP
5 burpee
7 KB swing 24/16

2min rest

6min AMRAP
5 box jump 24/16
7 push-up

You go / I go full rounds

21-18-15-12-9 reps:
V-ups
Pull-ups
Shuttle runs
– 1 shuttle run = 8-m.

Scaled WOD
For time:
15-12-9-6-3 reps:
Sit-ups
Ring rows
Shuttle runs
– 1 shuttle run = 8-m.

3 kierrosta

12m Askelkyykkykävely (painot farmarikannossa)
8-10 Vipunostoa taakse

Deadlift against a band
10 x 3 every 60s

Approx 60-65% of 1RM
These are SPEED reps, reset between each pull