"Neverending Wabu"
Go as far as possible in 30 minutes with a partner. Split anyhow.

30 Hspu / Push up
4 Dual db burpee box step overs
30 T2b
4 Dual db burpee box step overs
30 Dumbbell squats (one db)
4 Dual db burpee box step overs
30 C2b ups
4 Dual db burpee box step overs
30 Dumbbell stoh (one db)
4 Dual db burpee box step overs
30 Calories
4 Dual db burpee box step overs
30 Deadlift 40/30
4 Dual db burpee box step overs
30 Clusters 40/30
4 Dual db burpee box step overs
30 Power snatches 40/30
4 Dual db burpee box step overs
30 Overhead squats 40/30
4 Dual db burpee box step overs

Dumbbell 2x22,5kg / 2x 15kg
500m row
20 dumbbell push ups
500m row
20 dumbbell shoulder press
500m row
20 dumbbell push press

Warm-up:
3x
15/12 Calories erg
20 Cossack squats
10 Sotts press BTN
5 High box jumps

A) Snatch

Snatch EMOM 9:
1) 3 @ 65%
2) 2 @ 70%
3) 1 @ 72%

B) Back squats

8 @ 66%
6 @ 70%
6 @ 74%
4 @ 79%

C) Accessory:

3x
20 V-ups
20 Candlestick toe touches

Bonus:

4 x 12 Alternating DB bicep curl
4 x 12 Close grip bench press

3 x 20 Standing alternating DB bent over row

Raakatempaus 2x 30sek välein 6x

Nousu kompleksissa 2riveä 1 työntö

Etukyykky 3RM

Clean and Jerk 10 x (2+1)x 60%

Bar Muscle up

Wod
Treeni
12 emom
Row (sustainable pace)
T2B (max 2 sets)
Rest

Hiki
4 rounds
40s/20s
Row
T2B/hanging knee raise
Single arm Devils press

Front squat
4x5 @70 %
Tempo 2210

45 min PK
1000m row
30 cal bike
1200m jog
20 light kb swings
3+3 TGU
10 shoulder taps
30 s plank
30+30s side plank

Handstand
HSPU

3-9-15-21-15-9-3 reps for time:
- Deadlift @90/63kg
- Box Jumps 60/50cm