20 rounds for time with partner
2KB front rack carry 7,5m +7,5m
7/10-cal Ergo

16/20-cal Ergo
20 single-arm DB cleans (15/22.5 kg)
– Partners alternate full rounds.

ScaledWOD
6 rounds for time with a partner:
12-cal ergo
20 single-arm DB cleans
– Partners alternate full rounds.

3 rounds for time with a partner:
30 toes-to-bars, non-working partner holds a handstand against a wall
45 wall-ball shots, non-working partner hangs from the pull-up bar
60 med-ball lunges, non-working partner holds a plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.

Scaled WOD
3 rounds for time with a partner:
30 sit ups, non-working partner holds a plank
45 wall-ball shots, non-working partner holds the bottom of a ring row
60 med-ball lunges, non-working partner holds a plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.

20 shuttle runs
50 toes-to-bars
20 shuttle runs
30 strict pull-ups
20 shuttle runs
– Share the work as desired.
– 1 shuttle run is 25 ft out and back.

Scaled WOD
2 rounds for time with a partner:
20 shuttle runs
50 hanging knee raises
20 shuttle runs
30 ring rows
20 shuttle runs
– Share the work as desired.
– 1 shuttle run is 25 ft out and back.

15 synchro thruster (30/40kg)
15 synchro pull up
15 HSPU (you go, i go)
12 synchro thruster (35/50kg)
12 synchro pull up
12 HSPU (you go, i go)
9 synchro thruster (40/60kg)
9 synchro pull up
9 HSPU (you go, i go)
– time cap 15min

Scaled WOD
For Time with partner
15 synchro thruster
15 synchro ring rows
15 push ups (you go, i go)
12 synchro thruster
12 synchro ring rows
12 push ups (you go, i go)
9 synchro thruster
9 synchro ring rows
9 push ups (you go, i go)

25min Amrap with a partner:
60-cal Ergo
20 strict pull ups
–You go, i go

Scaled WOD
25min Amrap with a partner:
40-cal Ergo
10 strict pull ups (kuminauha/matala tanko)
–You go, i go

10 rounds for time, with a partner:
Double-KB front-rack carry (20m) (16/24 kg)
15 box jump-overs
Double-KB front-rack carry (20m) (16/24 kg)
– Partners alternate full rounds, for 5 rounds each.

Scaled WOD
10 rounds for time, with a partner:
Double-KB front-rack carry (20m)
10 box step-overs
Double-KB front-rack carry (20m)
– Partners alternate full rounds, for 5 rounds each.

For time with a partner:
60 AbMat sit-ups
80/120 calories
60 toes-to-bars
60/80 calories
60 knees-to-elbows
40/60 calories
– Use any machine for calories.
– Share work as desired.

Scaled WOD
For time with a partner:
30 AbMat sit-ups
40/60 calories
30 lying toes-to-bars
30/40 calories
30 hanging knee raises
20/20 calories
– Use any machine for calories.
– Share work as desired.

30-cal row
20 burpees over the rower
10 power cleans (47/70 kg)
– One person works at a time.

Scaled Wod
AMRAP 21 with a partner:
20-cal row
15 burpees
10 power cleans
– One person works at a time.

2,000-m row
50 alternating single-leg squats
30 hang power cleans (47,5/70 kg)
– "You Go, I go"

Scaled WOD
For time with a partner:
1500-m row
50 alternating reverse lunges
30 hang power cleans
– "You Go, I go"