BENCHMARK
AMRAP 15
3 wall walks
12 DB snatches (15/22.5 kg)
15 box jump-overs
– Step down from the box.

SCALED WOD
AMRAP 15:
6 plank shoulder taps
9 DB snatches
12 box step-overs
– Step down from the box

BENCHMARK
For time:
21 DB snatches, arm 1 (15/22.5 kg)
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral burpees over dumbbell
– Time cap: 15 minutes

Scaled WOD
For time:
15 DB snatches, arm 1
15 lateral burpees over the dumbbell
15 DB snatches, arm 2
15 lateral burpees over the dumbbell
12 DB snatches, arm 1
12 lateral burpees over the dumbbell
12 DB snatches, arm 2
12 lateral burpees over the dumbbell
9 DB snatches, arm 1
9 lateral burpees over the dumbbell
9 DB snatches, arm 2
9 lateral burpees over the dumbbell
– Time cap: 15 minutes

BENCHMARK
For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

Scaled Wod
For completion:
3-3-3 back squat
3-3-3 shoulder press
3-3-3 deadlift

BENCHMARK
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.

Scaled Wod
AMRAP 20:
8 hanging knee raises
10 DB hang clean and jerks
12/14-cal ergo
– Perform 5 clean and jerks with one arm, then 5 with the other.

BENCHMARK
AMRAP 10:
5 shoulder-to-overheads (35/52,5 kg)
10 deadlifts
15 box jumps
– Step down from the box.

Scaled WOD
AMRAP 10:
5 shoulder-to-overheads
10 deadlifts
15 box jumps
– Step down from the box.

BENCHMARK
2000m row/2000m ski/4000m C2Bike

Scaled WOD
1600m row/1600m ski/3200m C2Bike

BENCHMARK
AMRAP 8:
3 handstand push-ups
3 cleans (55/85 kg)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.

Scaled WOD
AMRAP 8:
3 push-ups from the knees
3 cleans
6 push-ups from the knees
3 cleans
9 push-ups from the knees
3 cleans
12 push-ups from the knees
6 cleans
15 push-ups from the knees
6 cleans
18 push-ups from the knees
6 cleans
21 push-ups from the knees
9 cleans
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.

BENCHMARK
21-15-9 reps for time:
Cleans (42,5/60 kg)
Ring dips

Scaled WOD
15-12-9 reps for time:
Cleans
Foot-assisted ring dips

BENCHMARK
AMRAP 20:
15 box jump-overs
10 dumbbell snatches (15/22,5kg)
5 handstand push-ups

Scaled WOD
AMRAP 20:
12 box step-overs
9 dumbbell snatches
3 hand-release push-ups

BENCHMARK
Complete as many reps as possible following
the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats (29/43 kg)
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups
– Your score is the total number of reps completed.

Scaled WOD
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
10 sit-ups
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max ring rows (angled)
– Your score is the total number of reps completed.