EMOM 20 min

5-7 OHS
30-45 sec side plank right
12 WB 9/6 kg
30-45 sec side plank left

EMOM 24 min

10-9-8-7-6-5 DL
6-6-5-5-4-4 Ring dips
10-9-8-7-6-5 Walking lunges
6-6-5-5-4-4 Pullups

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Post DL weights as score, other movements into comments

Partner

”I Go, You Go”

A) 5 Rounds/each
~250m Run
8 Burpee

B) 3 Rounds of:
20m Frog Jump
20 Situps
20m Lunges
20 Pushups
40m Partner Carry
20 Brygg Jump

Snatch technique

Snatch pull + Squat snatch (1+1)
or
Snatch pull + Snatch balance (1+1)

In teams of 2

5 rounds for Time

10 Push Ups
15 Dumbbell Push Press
20 Mountain Climbers (each step counts as one rep)

Vain toinen tekee liikkeen - sitten kaveri tekee seuraavan liikkeen jne vaihdellen

For time:
15-12-9-7 Thrusters
12-9-7-5 C2B Pullups
9-7-5-3 GTOH
*50 Double Unders after each round.
RX: 50/35kg

EMOM 14 min

Even minutes - 3 Deadlifts @ 80% of today’s heavy single
Odd minutes – 20 DU (or 50 SU)

Tää on sitte raskas!!! Pidä asento hyvänä ja selkä suorana joka nostossa!!

1) EMOM 7x3 Paused Front Squats @70-75%.
– 2 Second pause on each rep
right into,
2) EMOM 3x 3 Touch n Go Deadlifts @same weight as Front Squat

EMOM 18 min

6 Squat Cleans @ 75-80% of 1RM
7-9 pushups
7-9 burpees

Partner WOD
30min AMRAP

”I Go, You Go”
Run ~200m
30m Burpee
Swim
30m Lunges
Run
20 Situps
Swim
30m Crab Walk