WOD-arkiv

3 Sets

10 Romanian Deadlift tempo (5"/5")

7/7 One leg Heavy KB-deadlift

15 Box Dips

1' 30 Rest

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EMOM x6

1 tempo deadlift

3sec pause below the knees - 5sec eccentric

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30/20/10

Deadlift (100/70 kg)

Burpees box jump over (60/50 cm)

directly into

20 Bar Muscle up

For Time

10/20/30/40.../90/100

Jumping Lunges

After each round:

10 Burpees + 10 Air squat

Technic Rope Climb (12')

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Handstand Technic (15')

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AMRAP 6'

3 Wall Walks

20 Kb Russian swing

8 Strict Knee Raises

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1' Rest
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AMRAP 2'

Max Time Handstand hold

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1' Rest
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AMRAP 6'

3 Wall Walks

20 Kb Russian swing

8 Strict Knee Raises