WOD for Sunday, Sep 10, 2023

24min AMRAP with partner
A. 1 round of
16 db hang c&j 22.5/15
12 reverse lunge with db overhead
B. row for calories

alternate between A & B

Back squat
5 x 4 @75% 1RM

4 rounds (you go, I go)
6 strict toes to bar
12 front squat 60/40
18 sit-up

5min AMRAP
1-2-3-4… +1 strict pull-up
after each set perform 6 deadlifts 80/55

5min AMRAP
2-4-6-8… +2 push-up
after each set perform 8 kb swings 24/16

4 rounds
in 1min: 1-5 (jumping) bar muscle-up + AMRAP burpees
1min REST
in 1min: 1-3 rope climb + AMRAP box jumps
1min REST

every 3min for 5 rounds
3 Pushpress
2 Push jerk
1 Split jerk
*start @50% of 1RM pushpress, add weight as
needed

(3 rounds
8 snatch grip deadlift @80% 1rm snatch
8 snatch grip btn pushpress @50% 1rm snatch
15 flutter kicks)

WOD-LIIGA

ADVANCED WOD:
"Amanda"
9 – 7 – 5
Squat snatch 60/42,5 & Ring muscle-up

ADVANCED WOD:

10min to establish 3RM overhead squat (from the rack)