WOD for Sunday, Sep 24, 2023

4 rounds
3-6 strict pull-up
30s rest
3-6 strict ringdip
1min rest

5 rounds
2min AMRAP
16/12 cal row
AMRAP shuttle run (7.5m = 1rep)
2min REST

result is the amount of shuttle runs

Back squat (week 4)
5 x 5 @70% + 2,5-5kg

Partner workout
3 Rounds
10 sumo deadlift high-pull 42,5/30
10 front squat 42,5/30
rest while partner completes a round

4 rounds for time
9 one arm devils press
15 db one arm squat clean
21 db hang snatch
45 double under / 90 single under

(accumulate 1min hanging l-sit hold
accumulate 2min plank hold)

Shoulder press (week 2)
4 x 6 @60-80%

5 rounds
1min AMRAP of wallwalks
1min AMRAP of weighted box step ups 22,5/15

OTM 4
5 power clean @60%
1min rest
OTM 4
3 power clean @70%
1min rest
OTM 4
2 power clean @80%
1min rest

(3 rounds
4 snatch grip deadlift @100% 1rm snatch
4 snatch grip btn pushpress @65-70% 1rm snatch
15 weighted sit-up 20/14)

3 rounds
3min AMRAP
8 toes to bar
12 wallball 20/14
3min AMRAP
easy paced rowing

result is the amount of toes to bars and wall balls