48 double-unders
19 toes-to-bars
2 clean and jerks (60/90 kg)
400-m run
– Share all work and perform the 400-m run together.

Scaled WOD
5 rounds for time with a partner:
24 single-unders
19 knees-above-hips
2 clean and jerks
400-m run
– Share all work evenly, including splitting the run for 200 meters each.

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.

20 DB hang power cleans (15/22.5 kg)
20 DB push presses
160-m DB farmers carry
– Share the work as desired.
– Use two dumbbells.

Scaled Wod
5 rounds for time with a partner:
15 DB hang power cleans
15 DB push presses
80-m DB farmers carry
– Share the work as desired.
– Use two dumbbells.

30 KB swings (16/24 kg)
30-m bottoms-up KB carry (16/24 kg)
– Partners alternate rounds.
– Nonworking partner accumulates time in an L-sit hold.

Scaled WOD
10 rounds for time with a partner:
10 KB swings
20-m bottoms-up KB carry
– Partners alternate rounds.
– Nonworking partner accumulates time in a hollow hold.

40 shuttle runs
20 walking lunge shuttles
100 toes-to-bars
– Each shuttle is 7,5m down and back.
– Complete the work in any order. One partner works at a time.

Scaled WOD
For time with a partner:
20 shuttle runs
10 walking lunge shuttles
100 hanging knee raises
– Each shuttle is 7,5m down and back.
– Complete the work in any order. One partner works at a time.

20-cal ergo
40 toes-to-bars
60 double-unders
– Share the work as desired.
– Every 3:00, starting at :00, both partners stop and perform 20 reverse lunges.

Scaled WOD
AMRAP 21 with a partner:
12-cal ergo
40 hanging leg raises
60 single-unders
– Share the work as desired.
– Every 3:00, starting at :00, both partners stop and perform 10 reverse lunges.

1 deadlift (102,5/143 kg)
1 bar muscle-up
2 deadlifts
2 bar muscle-ups
3 deadlifts
3 bar muscle-ups
– Continue to add one rep each round.
– Partners can split reps any way.

AMRAP 16 with a partner:
1 deadlift
1 burpee jumping pull-up
2 deadlifts
2 burpee jumping pull-ups
3 deadlifts
3 burpee jumping pull-ups
– Continue to add one rep each round.
– Partners can split reps any way.

80 dumbbell snatches (15/22,5kg)
60 wall ball shots
40 toes to bars
20 burpees
- you go, i go

Scaled WOD
20min Amrap with partner
40 dumbbell hang snatches
30 wall ball shots
20 sit ups
10 burpees
- you go, i go

40 KB snatches (16/24 kg)
400-m run
– Share the snatches and run together.

Scaled WOD
4 rounds for time with a partner:
40 DB snatches
25cal ergo
– Share the snatches and split the ergo.

For time w/partner
800m run (10 rounds)
80 cal Ergo
80 wall balls
80 burpees
600m run (7,5 rounds)
60 cal Ergo
60 wall balls
60 burpees
400m run (5 rounds)
40 cal Ergo
40 wall balls
40 burpees
200m run (2,5 rounds)
20 cal Ergo
20 wall balls
20 burpees
- you go, I go
- tc 47min

Scaled
600m run (7,5 rounds)
60 cal Ergo
60 wall balls
60 burpees
400m run (5 rounds)
40 cal Ergo
40 wall balls
40 burpees
200m run (2,5 rounds)
20 cal Ergo
20 wall balls
20 burpees
-you go, I go