BENCHMARK
For time
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5x bodyweight)
Bench press (1x bodyweight)
Squat clean (0.75x bodyweight)

Scaled Wod
8-7-6-5-4-3-2-1 reps for time:
Deadlift
Bench press
Squat clean

BENCHMARK
25min amrap

150 double-unders
50 push-ups
15 power cleans (84/57 kg)

BENCHMARK
21-15-9 reps for time of
Thrusters (30/42,5 kg)
Pull-ups

Scaled WOD
15-12-9 reps for time of:
Thrusters
ring row

BENCHMARK
For time
1,600-m run
100 pull ups
200 push ups
300 air squats
1,600-m run
– Partition anyhow.
– Wear a weight vest if you have one (6/9kg)

Scaled WOD
For time
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run

BENCHMARK
For time
50 box jumps (51/61 cm)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 back extensions
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 burpees
50 double-unders

Scaled WOD
For time:
30 box step-ups
30 ring rows
30 KB swings
30 walking-lunge steps
30 hanging knee raises/sit ups
30 push presses
30 good mornings
30 wall-ball shots
30 Up downs
30 single-unders

BENCHMARK
For time
150 wall-ball shots 

SCALED WOD
For time
75 wall-ball shots 

5rds
Max reps Incline bench press (0.75 BW)
Max reps Legless rope Climb
rest as needed btw movements & rds

5rds
400m Run
30 x Box Jump
30 x WB

BENCHMARK
3 rounds for time:
400-m run
21 KB swings (16/24 kg)
12 pull-ups

Scaled WOD
3 rounds for time:
150m-300m run/500m bike
21 KB Swings
12 jumping pull-ups/ring rows

BENCHMARK
3 rounds for reps:
1:00 wall-ball shots
1:00 sumo deadlift high pulls (25/35 kg)
1:00 box jumps (51/51 cm)
1:00 push presses (25/35 kg)
1:00 row for calories
– Rest 1:00 between rounds.

scaled wod
3 rounds for reps:
1:00 wall-ball shots
1:00 sumo deadlift high pulls
1:00 box step-ups
1:00 push presses
1:00 row for calories
– Rest 1:00 between rounds.