1) High Box Squat, wide stance: 5 x 4 building to a moderate set of 4. Rest 90s-2:00.
– BBox about parallel

2) Power Snatch: 5 x 3, every 60s building in weight.

EMOM 12

1 min : 3 power clean + squat clean@AHAP
2 min : 30 du´s

5 times :
15 sec easy assault bike or rowing
15 sec hard pace assault bike or rowing
1 min rest / off from machine

Pk-sykkeet

Team of 2 WOD

Team of 2 for time:

Buy in: 100 Du´s (each)

5 rounds

50/35kg

30 T2B
20 Synchro Air Squats
30 Hang Power Cleans
20 Synchro Burpees
30 STOH

Buy Out: 100 Du´s (each)

TC: 50 min

Tuesday technique

Rope climb & handstand push-ups

10-15 min of light pace cardio + 10-15 min recocery mobility

A) 5x
New Interval every 2nd minute
300/250m Row + 5 Burpee over Rower

B) 5x 1min ON/OFF
Assault Bike

C) 5x 1min ON/OFF
SkiErg

Gymnastics Skill Work
EMOM 16:00
Minute 1: 40s of Handstand Practice (hold, walk, wall, balance etc)
Minute 2: 40s of Core work of your choice
Minute 3: 12 Alt. DB Reverse Lunges
Minute 4: 12 Bent-over Double DB Rows

EMOM 12:
ODD MINUTES: Strict Press Variation (:40 work)
EVEN MINUTES: Core work of your choice
Strict Press Options
Barbell /Dumbbell /Kettlebell
1 Arm / 2 Arm / Alternating
Standing / Kneeling / Seated / Z-position