20 min AMRAP

10 KB Swings
10 Burpees
10 Thrusters

Bent Over KB Row
4 x 12 /hand

Metcon For Time

21-18-15-12-9-6-3 reps for time of:

KB Swings (32/24kg, or 1 step heavier than normally)
Burpees

Snatch balance 4 reps

Start with the barbell behind the neck. Do a small dip and drive, push yourself under the bar and catch in a full squat.

Post five heaviest successful sets

EMOM 16 min - Gymnastics

Fitness:
7 - 15 KB Swings
7 Burpees
1 Wall Walk + 20''-35'' HS Hold
20 Slam Balls

*

Advanced:
HS hold + Shoulder Taps
7 Burpee Box Jumps
3-4 HSPU, strict if possible
8-11 Toes-to-bar

A) Rowing intervals
5 rounds
2min row for distance
2,5min rest
*Sustainable effort on the rower

B) Core
3 rounds for quality
15-20 v-up
12-15/side KB/DB side bend

Partner WOD - Teams of 3

4 x 8 Min AMRAP (with 2 min REST between AMRAP's)

A.
2 Strict Ring Pull-ups
4 Toes-to-ring
12 Air Squats
SkiErg for Calories

B.
3 Burpees
10 Goblet Squat 24/16kg
10 KB Swing 24/16kg
Row for Calories

C.
2 Wall walks
4 Fat bar Power Clean 50/35kg
8 Wall Balls, 20/14 lbs
Echo Bike for Calories

D.
3 Cluster 42,5/30kg
8 Overhead Lunges 42,5/30kg
12 Deadlift 42,5/30kg
BikeErg for Calories

Person 1 does all the movements, then swap to Cardio machine.
Person 2 is at Cardio machine until relieved by P1.
Person 3 Rests until P1 is finished doing all the movements.
(P1 -> P2 -> P3 -> P1 -> P2 -> P3...)

E2:30 x3:
3x5 deadlift (50-60% of 1RM) / helppoja ja teräviä toistoja, keskity tekniikkaan

BENCHMARK WEEKS

"Ingrid"
10 rounds
3 Power snatch 60/42,5
3 Bar over burpee

SKILL
ON AN 8:00 RUNNING CLOCK...
Practice Ring or Bar Dips*
Options;
Top/Bottom Ring/Bar Hold
Box/Bench Dips
Strict Ring/Bar Dips