Intervals

4x
1 min row for cal
1 min rest
1 min max rep KB-swings
1 min rest
1 min max rep burpees
1 min rest

For 10mins alternating with partner

Hlö 1 tekee 1min sisällä:
10 bar over burpees
Max reps thrusters 25/35kg

I go you go -style
Tulos on thrusterien yhteenlaskettu määrä

10 sumo deadlift 3s. jarruttaen alas
50s. D-Ball Hold on chest/Front rack hold kuulilla

Team of 2
AMRAP 30 mins
800m Run
40 Squat Snatch @50/30kg
40 T2B
80 Cal Row

4 Rounds of:
20s Max Reps Squat Cleans 70/47.5kg
Rest 2:00

• Score total reps

AMRAP 7min
10x10m Shuttle Run
10 Squats
5 Burpees

rest 3min

AMRAP 7min
5 KB Swings 32/24kg
25 Double Unders
5 Burpee Box Jump Overs

3-4 set, rest as needed:

1) 10-20 GHD Hip Extension
2) 8+8 KB/DB Row
3) 5-10 Strict HSPU (deficit)
4) 10 Banded Pull-Apart

12min EMOM:

1) 10m Front Rack KB Walking Lunge
2) 5-10 HSPU (Deficit)

Rest 5min

12min EMOM:

1) 3-5 Slamball/Sandbag over the shoulder
2) 30-50 DU

WOD (S):
Teams of 3 / 3 rounds
120 double unders
60 hang power clean 35/25
60 push ups
60 KBS 32/24

2 Clean & Jerk