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.

2:00 pull-ups
2:00 shoulder presses (30/42,5 kg)
2:00 calorie row
– Rest 1:00 after each movement.

Run 150-m
Max hang squat cleans (45/70 kg)
– No rest between rounds.

400-m run
1:00 max burpee + push-up

1:00 calorie row
1:00 sit-ups
1:00 DB box step-over

For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings
Tabata burpees

3 sets for reps:
Max-rep unbroken handstand push-ups
then…
5 sets for load:
3 shoulder presses

Scaled WOD
3 sets for reps:
Max-rep unbroken push-ups
then…
5 sets for load:
3 shoulder presses

EMOM 12:
Minute 1 | 5 strict weighted pull-ups
Minute 2 | 5 strict weighted dips

Scaled WOD
EMOM 12:
Minute 1 | 7 ring rows
Minute 2 | 7 push-ups

18/25 calorie row
Max double-unders
– Rest 2:00 between sets

*Scaled WOD
5 x 2:00 rounds for reps:
**7/10 calorie row
Max single-unders
*– Rest 2:00 between sets

On a 1:30 clock x 5 sets:
10 toes-to-bars
10 deadlifts (30/42,5 kg)
Max unbroken hang power cleans
– Rest 1:00 between sets.

ScaledWOD
On a 1:30 clock x 5 sets:
10 sit up
10 deadlifts
Max unbroken hang power cleans
– Rest 1:00 between sets.