Partner wod

AMRAP 18 mins (you Go , I Go)
42 Double Unders
32 Cals Bike/Row
22 USA Swings@24/16kg
12 Thrusters@43/30kg
2 Rope climbs

2 mins REST

AMRAP 10 mins
"Cindy "
Relay style
5 pull up
10 push up
15 air squat
Partner A complete a full round, then Partner B!

3x 2min amrap/ 1min off

1. 16 Pistols + MR Hspu REST 3 min
2. 2 Snatch @85 % + MR BMU REST 3 min
3. 50 DU’s + MR Hs walk REST 3 min
4. 10/12 Assault cal+ MR Rope

Rive ja työntö

KB training

Emom 15min

*10 Goblet squat
*10 Double KB Push press
*10 KB swing

There comes 5 rounds for each movement.

Superset x 3 rounds

Double Dumbbell Sumo Deadlift x 6-10.
Rest 60s
Dumbbell Floor Press in Bridge x 6-10
Rest 60s

• Aim heavier than last week if possible.

Strict gymnastics
EMOM 16
1. strict T2B x 6-8 reps
2. Ring push up 8-10 reps
3. legless rope climb 1-2
4. rest

Weighted pull ups/Strict pull ups 4x6x40% 1RM

20 min EMOM
odd 5 sumo deadlifts 120kg/80kg
even 5 devils press 2x22,5kg/2x15kg

5 Rounds for Time:
30 double under
20 Renegade row (10/side)@22,5/15kg
10 Box Jump w. step down
@60/50cm

Timecap: 15 mins

Emom x5
Snatch pull 50-60%
HPSnatch
Hsnatch

E90s x5
Power Snatch 60-75%
Snatch

E2min
Snatch 80-105%