Amrap 24min
ROW 1000m
15 Sync Plate G2OH 20/15
20 Sync Sit Up
16 Burpee over partner

6 sets each
20 / 16 cal Assault Bike
1 Rope Climb

For time
80 DL 80/60kg / Plank Hold
10 Sync Burpee
120 Box Step up w/2 DBs 22.5/15 / Side plank
10 Sync Burpee
80 Sit up w/med ball

2 rounds for time:
With a partner:
50 KB swings (16/24 kg)
60 box jump overs (51/61 cm)
70 synchronized walking lunge steps

Scaled WOD
2 rounds for time:
With a partner:
50 KB swings (8/12 kg)
60 box step overs
70 synchronized walking lunge steps

Every :90 for 30:00:
6 chest-to-bar pull-ups
8 push-ups
10 box step-ups
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time
in a plank.

Scaled WOD
With a partner:
Every :90 for 30:00:
5 ring rows
5 elevated push-ups
5 box step-ups
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time
in a plank.

8 DB step-ups
8 DB squat cleans
– One partner completes a round,
while the other rests; switch.
– Use two DBs for both movements.

Scaled WOD
AMRAP 20 with a partner:
8 DB step-ups
8 DB power cleans
– One partner completes a round,
while the other rests; switch.
– Use two DBs for both movements.

40 toes-to-bars
12 wall walks
– One athlete works at a time.

Scaled WOD
3 rounds for time with a partner:
30 hanging knee raises
12 inch worms
– One athlete works at a time.

w/partner You Go, I Go
500m row
50 KB swings (24/32 kg)
400-m single-KB farmers carry
* -400m = 8 kierrosta salissa*

10 rope climbs
20 burpee box jump-overs
30 overhead squats (35/52,5 kg)

Scaled WOD
3 rounds for time with a partner:
10 pull-to-stands
12 burpee box step-overs
20 overhead squats 

For Time
150 box jumps/box step up
150 pull ups/ring row
150 kettlebell swings
150 steps walking lunge
150 toes to bars/sit ups
150 push press
150 back extensions
150 wallball shots
150 burpees
150 double unders