4 Rounds for Time:
15 USA Swing @32/24kg
30 Du
15 Goblet Squats @32/24kg
30 Du

Timecap: 15 mins

KB weight should be heavier so you should have to break these sets up.

Squat Clean: 8 x 2 @75% of Previous week, every 90s.

– reset between all reps

5x
Alt.
-5/5 Front Rack Lunges, AHAFA
-5 Tempo Ring Dips (hold 3sec, slow down, hold 3sec, slow up)

15min EMOM
1 Clean & Jerk with pause

Start about 50% of max and add weight every 3 minutes.
Take 2-3sec pause at the bottom of squat (clean receive) and at the bottom of jerk (catch position).

“LYNNE 40100”
5 rounds for reps:
floor press (male: bodyweight, female: 75% of bw)
strict pull ups

Straight from floor presses to pull ups, rest as needed between rounds.

Three wise men
3 x 4 min AMRAPs

A) 4 min AMRAP

5 Hang Squat Snatch 61/43 kg
10 Bar-Facing Burpees

• Rest 2 minutes

B) 4 min AMRAP

10 Power Cleans 61/43 kg
20 Pull-Ups

• Rest 2 minutes

C) 4 min AMRAP

15 Box Jump-Overs 61/51 cm
30 Wall Ball Shots 9/6 kg

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Score is the total amount of reps combined

Have you ever used voodoo bands? Give them a try!

https://www.wodconnect.com/blog/posts/voodoo-band-flossing-a-magic-bullet

Tilaa kinkulle WOD

In team of two

For time of:

Buy in:

100 Double Under / Person

Straight into:

100 Pull-Ups

100 Dumbbell / KB Snatch 16/12 kg

1500m Row

50 Sumo Deadlift High Pull 40/25 kg

50 Burbee With A Twist

Share the work. One works, one rests.

TC: 40 min

STRENGTH

4 rounds, rest as needed
1) 7+7 Single Arm Lunge Arnold DB/KB Press
2) 10 Barbell Row
3) 5+5 Reverse Lunge

RPE 4

1) Glute Bridge: 4 x 20s work/20s rest. Max reps.
2) Banded Hammer Curls: 4 x 20s work/20s rest. Max reps.
3) X-Band Walk: 4 x 20s work/20s rest. Max Steps alternating directions.