A) Snatch waves
Wave 1:
3 @70% / 2 @75% / 1 @80%
Wave 2:
3 @75% / 2 @80% / 1 @85%
Wave 3:
3 @80% / 2 @85% / 1 @90-100%

B) Posterior accessory 3 rounds
10 upper body lift + 10s hold
10 lower body lift + 10s hold
10 back extension + 10s hold

AMRAP 3:
7 ring dips
10 sumo deadlift high-pulls (25/34 kg)
Rest 5 min then…

AMRAP 3:
7 pull-ups
10 thrusters (25/34 kg)

Scaled WOD
AMRAP 3:
7 foot-assisted ring dips
10 sumo deadlift high-pulls
Rest 5 min then…

AMRAP 3:
7 jumping pull-ups
10 thrusters

WORKOUT (P&F)
FOR TIME
800m Run / 2.5x Stairs
50 Back Rack Lunges @42./30kg
30 Toes to Bar
600m Run / 2 x Stairs
40 Back Rack Lunges
25 Toes to Bar
400m Run / 1.5x Stairs
30 Back Rack Lunges
20 Toes to Bar

• 24:00 Time Cap
• Daily video: https://vimeo.com/784468341

Treeni 2
Warm Up
3 rounds
1 min cardio
5-10 hr push ups
15 banded face pulls
10 toe up RDL

Strenght
Bench Press 5x10 reps @50-55-3x60%
rest 2-2.5 min
Strict Chin Ups
emom 5 : 4-7 reps

Metcon
4 rounds for time with partner
30/24 cal row or 25/20 cal air bike
20 power cleans @35/50kg
you go, I go!

"Fran"
21-15-9 for time
Thruster 42,5/30
Pull-up

Work up to heavy 3 rep thruster

Back squat 8x65%,6x75%,4x85%,4x90%

8 x 2 min on/2 min off

15 m sprint
8 Wall Balls
8 KB Swings 16/12 kg
6 Goblet Squat 16/12 kg
6 KB Snatch 16/12 kg
4 KB Single Arm STOH 16/12 kg
4 Burpee Box Get Overs
Max calories in the remaining time (= your score)

Partner WOD
AMRAP 30 MINUTES
8 Pull-Ups
6 DB Box Step Overs @2x22,5/15kg
4 DB Devil's Press

*While P1 works through 8 Pull-Ups + 6 Step Overs + 4 Devil's Press, P2 Accumulates Max Cals on the Bike/Row/Ski. Once P1 finishes, Partners will Switch.
- Score is Total Cals on Row/Bike/Ski

2 SETS*
AMRAP x 5 MINUTES
7 Thrusters @35/25kg
7 Burpees Over Bar
-Rest 3:00 btw Sets-