BENCHMARK
For time:
10 thrusters (30/42,5 kg)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

Scaled WOD
10-15-20 reps for time:
Thrusters
Bar-facing burpees

BENCHMARK
AMRAP 26:
10 pull-ups
15 KB swings (16/24 kg)
20 box jumps (51/61 cm)

Scaled WOD
AMRAP 26:
5 ring rows
10 KB swings
15 box step-ups
– Rest 2:00 between rounds.

BENCHMARK
For total reps:
AMRAP 2:
Max-reps deadlifts (70/102,5 kg)
AMRAP 19:
4 strict pull-ups
11 box jumps (61/76 cm)
13 hand-release push-ups
23-cal ergo
AMRAP 2:
Max-reps deadlifts (70/102,5 kg)
– No rest between AMRAPs.

Scaled WOD
For total reps:
AMRAP 2:
Max-reps deadlifts
AMRAP 19:
4 Ring rows
6 box jumps/step ups
8 knee push-ups
12-cal ergo
AMRAP 2:
Max-reps deadlifts
– No rest between AMRAPs.

BENCHMARK
AMRAP 20 with a partner:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
– Partners alternate after each movement.

Scaled WOD
AMRAP 20 with a partner:
5 hand-elevated push-ups
10 reverse lunges
10 ring rows
– Partners alternate after each movement.