Shoulder Press ( Deadstop )

7 x 3 @ 80% +

Go Every 2:30

Deadlift

5 x 1 @ 82-90%

Go Every 3:30

Partner Challenge:
- Todays event will be a friendly partner competition which will take place on regular classes
- This competition is for everybody. We will have different options in the workout so anyone from experienced to beginner can definitely join!
- Partners will be picked on the class so no need to have a partner beforehand
- This is going to be a challenging and fun workout for our community to take on together

8 Rounds of:
:20 Double-Unders
:10 Rest

AMRAP 10
10 Ring Dips
15 KB Swings @24/16kg
- With a partner, switch after both are done

Deadlift

3-3-3-3-3 TnG

Go Every 3:00

Every 45sec

GROUP A:
- Hearts -> Pull-Up´s
- Clubs -> Push-Up´s
- Diamonds -> V-Up´s
- Spades -> Jumping Lunges
- Jokers -> 15 x Burpees

---

GROUP B:
- Hearts -> V-Up´s
- Clubs -> Pull-Up´s
- Diamonds -> Jumping Lunges
- Spades -> Push-Up´s
- Jokers -> 15 x Burpees

(Royals and aces are 10´s)

EMOM32

1.15-20 wb
2. 15-20 kb swing 24/16 kg
3. 15/12 cal erg
4. rest

For Quality:
15 - 12 - 9
Strict Handstand Push-Ups
30 - 24 - 18
Ring Rows
60 - 48 - 36
Hollow Rocks

1 Hang snatch + 1 Snatch balance

@ 80% of 2RTM Snatch