4x
New start every 8th minute
Alt. A and B

A) 18-20/12-15 Cal. Echo Bike
300m Run
18-20/12-15 Cal. SkiErg
12 DB Snatches 22,5/15kg

B) 18-20/12-15 Cal. BikeErg
300m Run
18-20/12-15 Cal. Row
8 Burpees

5 sets of Bench Press
Set 1: 6 @60%
Set 2: 6 @70%
Set 3: 4 @80%
Set 4: 2 @90%
Set 5: 1 @95%
Set 6: 1 @95-100%
- After the last set, perform 30 Hand Release Deficit Push Ups (blue plates)
- Rest 3min btw sets

In 30 mins 3 ROUNDS FOR QUALITY
2:00 Row/Bike/Ski/Jog
20 DB Floor Press
2 Rope Climbs*
1:00 Row/Bike/Ski/Jog
12/12 Single Arm Supported DB Rows
2 Rope Climbs (legless?)
:30/30 Banded Plank Pulls

A,
EMOM 10 mins
Power Snatch + Squat snatch + OHS
Add one rep to Ohs in each min
Weight @45/30kg

B,
Partner wod ( You GO, I GO)
20 Power Snatch@35/25kg
100 Double under
16 Power Snatch@43/30kg
80 Double under
12 Power Snatch@50/35kg
60 Double under
8 Power Snatch@55/40kg
40 Double under
4 Power Snatch@60/45kg
20 Double under

Timecap : 18 mins

QuadBlast 3 kierrosta
-kehonpainokyykky x 20
-askelkyykky x 20 (10 / jalka)
-askelkyykkyhypyt x 20 (10 / jalka)
-hypyt x 10

Penkki 3x8 (40-50-60%), 70% x amrap
-2 sormen mittaa normiotetta leveämpi ote

”Fillarivatsat” 3x1min

Pystysoutu tangolla 4x15
-kapea apinaote

Farmarikävely 3 x kelkkasuora edes-takas
-niin isot kässärit kuin näpeissä pysyy

IN TEAMS OF 2...
20:00 Window
200 Double Unders (400 singles)
Then AMRAP in Remaining Time of:
10 Wall Balls
10 Burpees
5-10 Kipping/Jumping Pull-Ups

• Doubles: Split as needed.
• AMRAP: Partners will complete every other movement in order. Ex: P1 does 10 Wall Balls, P2 completes 10 burpees, P1 completes 10 Pull-Ups, etc. P1 works While P2 rests.

5x3 Snatch Grip Deadlift
Set 1-2: @100% 1RM Snatch
Set 3: @105%
Set 4: @110%
Set 5: @115%
- Rest 2min btw sets

For time:
75 Hang Squat Cleans 35/25kg
- Every time you break, perform:
5 High Box Jumps 80/60cm
10 Strict Ring Dips

1) HS against the wall 3x60s
2) partner assisted Ring Mus or Ring row MU 5x3