BENCHMARK
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.

Scaled WOD
5 rounds for reps:
1:00 calorie ergo
1:00 burpees
1:00 single-unders
– Rest 1:00 between rounds.

BENCHMARK
AMRAP 18:
15 box jumps (51/61 cm)
12 push presses (34/52 kg)
9 toes-to-bars
– Step down from the box.

Scaled WOD
AMRAP 18:
15 box step-ups
12 push presses
9 lying toes-to-bars
– Step down from the box.

BENCHMARK
21-15-9:
Thrusters (29/43 kg)
Pull-ups

Scaled WOD
For time:
21-15-9:
Thrusters
Jumping pull-ups

BENCHMARK
AMRAP 7
3-6-9-12… etc.
Thrusters (30/45kg)
Chest-to-bar pull-ups

Scaled WOD
AMRAP 7:
3-6-9-12… etc.
Thrusters (15/20 kg)
Jumping chest-to-bar pull-ups

BENCHMARK
22 kettlebell swings, 32 kg/24 kg
22 box jumps, 60/50cm
400 m run
22 burpees
22 wall ball shots

Scaled WOD
5 rounds of:
11 kettlebell swings
11 box jump/ box step up
250 m row
11 burpees
11 wall ball shots

BENCHMARK
AMRAP 14:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans (43/61 kg)
20 ring muscle-ups

Scaled WOD
AMRAP 14:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups

BENCHMARK
For time:
1,000-m row
50 thrusters (15/20 kg)
30 pull-ups

scaled WOD
For time:
750-m row/1500m C2 bike
30 thrusters
15 ring rows

BENCHMARK
For time:
21-15-9
Squat cleans (42,5/60 kg)
Strict ring dips

For time:
21-15-9
Hang squat cleans
Foot-assisted ring dips

BENCHMARK
20min. amrap
5 pull-ups
10 push-ups
15 air squats
* - one partner does full round before switching*

scaled WOD
20min. amrap
3 ring rows
6 worm push ups
9 air squats
* - one partner does full round before switching*

BENCHMARK
0:00-10:00
1-rep-max clean
10:00-20:00
1-rep-max bench press
20:00-30:00
1-rep-max overhead squat

Scaled WOD
0:00-10:00
3-rep-max clean
10:00-20:00
3-rep-max bench press
20:00-30:00
3-rep-max overhead squat