AMRAP 10
40 double under
20 sit-up
10 DB snatch 22,5/15

In the beginning of each minute perform 3 burpee over DB

Partner WOD
3 x 10 Min AMRAP (with 60sec REST between AMRAP's)

A.
375/300m Row

AMRAP
15m Double DB Overhead Walk 2x15/10kg
15m Double DB Front Rack Walk 2x15/10kg
15m Double DB Farmers Carry 2x15/10kg

B.
375/300m SkiErg

AMRAP
15 KB Swing 16/12kg
35 Single Unders

C.
18/14 Cal Echo bike

AMRAP
10 Plank Walk (on plate)
10 Ground to Overhead 15/10kg plate
10 Sit Ups

Person 1 Rows/Skies/Bikes the meters/cals
Meanwhile Person 2 does the AMRAP.
Switch after Person 1 have achieved it's station meters/cals.

Hatch squat. Week 4 Day 1

*Partner WOD *

AMRAP 30min:

10 Bench Press 80/50
500m row

WOD a

10 rounds for time

3 Bar muscle ups

6 Reverse sandbag lunges

24 Double unders

WOD b

10 rounds for time

3 pull ups

6 goblet lunges

24 Single unders

WOD

In pairs:

20 rounds for time:
10 spiked swings
30ft bear crawl
30ft reverse bear crawl

Good Morning Push Press ( SN GRIP ) On toes to balance

5 x 2 @ 60 - 80 % Of SN

Halting Snatch Deadlift

4 x 3 @ 110% Of SN

Snatch High Pull + Squat Snatch

7 x ( 1 + 1 ) @ 65 - 75%

6x3 Split Jerk
- Rest 2-3min btw sets.

Set 1-3: 70%
Set 4-5: 75%
Set 6: 80%

7 sets of Bench Presses
Set 1: 7 @65%
Set 2: 7 @65%
Set 3: 7 @70%
Set 4: 7 @70%
Set 5: 5 @75%
Set 6: 5 @75%
Set 7: 5 @80%
- Rest 3 mins between sets.

3 rounds:
60sec Forearm Plank
20 Mountain Climbers
15 Leg Raises
10 Crunches
Rest 1-2min btw rounds