2-4rounds

10-15 push up
30-60s plank hold

AMRAP 7
8 Front Rack Lunges 42,5/30kg
8 Bar Facing Burpees
8 Front Rack Lunges
8 C2B Pullups

Rest 3min

AMRAP 7
7 Toes-to-bar
10 Double KB/DB Clean & Jerk
15/12 Calories

A) Find your daily best in 15 mins
3 position Squat clean + jerk (any style)
- high hang
- hang
- floor

B)
Partner Wod
EMOM 20 mins
odd min : AMRAP syncro bear complex
even min : REST

Every 4 mins increase the weight :
Set 1 : 43/30kg
Set 2 : 50/35kg
Set 3 : 60/43kg
Set 4 : 70/47kg
Set 5: 80/52kg

EMOM x32

1) 6-16cal bike
2) 1-3 rope climb
3) 6-16cal ski
4) 5-15 ttb

A1) Back Squat 3x4x75%

A) On the minute for 12min
1. Pendlay row
2. 5 high box jump 75/60
3. Rest

B) 4 rounds for time
100-80-60 double under
20-15-10 DB snatch 22,5/15

In teams of 3, AMRAP in 25 minutes of:
180 Jumping lunges
150 Calories row
120 Box over burpee, “regionals style” 30”
90 Deadlifts 100/70kg

Divide workload anyhow.

AMRAP in 5min of:
Row 500m
ME burpee box jumps 20”

Rest 2 min

AMRAP in 5min of:
Row 500m
ME burpee box jumps 24”

Rest 2 min

AMRAP in 5min of:
Row 500m
ME burpee box jumps 30”

4 rounds for quality

10 crossover singles/ 20-30 DU
10 alt. pistol squats
10 ring row
10 + 10 crossing v-up

7 sets of Clean & Jerk
Set 1: 3 @70%
Set 2: 2 @75%
Set 3: 2 @80%
Set 4: 1 @85%
Sets 5-7: 1 @90%
- Rest 3min btw sets.