EMOM 13
Every minute perform
Power Clean + Hang power Clean + Push jerk
@75% of 1RM power clean + push jerk

Back Squat

5 Sets of 5 @ 60-65%

Go Every 2:30

5 Rounds for Time;
50 Double Unders
20 USA Swing (24/16kg)
10 Burpee Box Jumps (61/51cm)

• 18:00 Cap

5 x every 3 min
18/14 cal Bike
4 hang squat clean
4 front squat

70/52kg

12min amrap:

• 5 käsilläseisontapunnerrus
• 5 rengasdippi
• 10 boksihyppy (N 50cm / M 60cm)

5 - 5 - 5
AHAP

EMOM 20

Minute 1 : 12 Biceps Curls w/ DB`S. AHAP
Minute 2 : 10 Legless Row Pull ( Damper 10/8 )
Minute 3 : 10 V-Ups
Minute 4 : 7 Strict Pull-Ups
Minute 5 : Rest

EMOM x 10

5 x power clean + hang power clean
5 x hang power clean

Back squat

12-10-10-8

E3MOM / 1-2 RIR

Partner WOD - Break anyhow
Part A)
30-20-10
KB swings 24/16kg
20 - 20 - 20
Push ups
_
Part B)
20 - 15 - 9
HSPU
16 - 16 - 16
chest to bar pullups
_
Part C)
9 - 6 - 3
Wall Walks
14 - 14 - 14
alt. synchro DB snatch 22.5/15kg

time cap 20 min