Back squat

8-6-4-2

E3MOM / 2-3REP IN TANK

4 x AMRAP8 in groups of 4 - rest 3 between AMRAPs:

a) 19 partner deadlift, YGIG as partners (140 / 120 / 100)
17+17 wb, syncro w/ partner at the bottom (9/6)
107 cal air bike, YGIG

b) 19 s.a. db snatch, syncro w/ full team (22.5 / 15)
17+17 sit up, syncro w/ partner
107 cal row, YGIG

Every 1 min for 12 mins, alternating between:
6 Bench Press, pick load
8 Barbell Bent Over Rows, pick load

Challenging but doable load with good form.
Keep 1-2 reps in reserve in the first round!

BENCHMARK
For time:
21 DB snatches, arm 1 (15/22.5 kg)
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral burpees over dumbbell
– Time cap: 15 minutes

Scaled WOD
For time:
15 DB snatches, arm 1
15 lateral burpees over the dumbbell
15 DB snatches, arm 2
15 lateral burpees over the dumbbell
12 DB snatches, arm 1
12 lateral burpees over the dumbbell
12 DB snatches, arm 2
12 lateral burpees over the dumbbell
9 DB snatches, arm 1
9 lateral burpees over the dumbbell
9 DB snatches, arm 2
9 lateral burpees over the dumbbell
– Time cap: 15 minutes

Max Kipping Handstand Push-ups

In Pair

3x11min ON/2min OFF

I Go-You Go
Run 10m
13-15/10-13 Cal (Row-Echo Bike-Ski)
Run 3x10m

12 x 30s on / 15s off:
1) row/bike
2) KB deadlift -> KB swing -> KB goblet squat
3) row/bike
4) inchworm -> burpee -> burpee over line

E3:30 x5
10 back squat
Build up to a heavy 10 of the day / RIR 0

This is a redo from last week for those who did not have the opportunity to do them. If you did them you can do this weeks squats with 70-80% from last weeks heaviest weight

OHS:
3-5 x 3 OHS w/ 2s pause at the bottom
- RIR 0,5-1,5 viimeisellä työsarjalla
- setit omaan tahtiin, esim. E2:30
- nostot räkistä

Front Squat x 8
Single arm KB shoulder Press x 8+8

rest 2min btw rds