60cal Bike/Ski
then…
10 rounds of:
10 single-DB hang squat cleans alt
30 double-unders
then…
60cal Bike/Ski

Scaled WOD
For time with a partner:
40cal Bike/Ski
then…
6 rounds of:
10 single-DB hang squat cleans alt
20 single-unders
then…
40cal Bike/Ski

For time with a partner:
80cal ergo
80 KB swings
80 KB walking lunges
80cal ergo

Scaled WOD
For time with a partner:
60cal ergo
60 KB swings
60 walking lunges
60cal ergo

20min Amrap w/partner
50cal ergo
50 Pull up/ring row
50 Wall ball
50 KB swing
50 push press
** -you go, i go**

10 sumo deadlift high pulls (25/35 kg)
10 wall-ball shots (3/3.4 m)
– Each partner completes a full round before switching.
One partner works at a time.

Scaled WOD
As many reps as possible in 20 minutes with a partner:
7 sumo deadlift high pulls
7 wall-ball shots
– Each partner completes a full round before switching.
One partner works at a time.

With a partner, complete as many rounds
as possible in 16:00 of:
20 burpees
4 rope climbs
– One partner works at a time.

scaled WOD
With a partner, complete as many rounds
as possible in 16:00 of:
12 burpees
4 pull-to-stands
– One partner works at a time.

40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

Scaled WOD
3 rounds for time with a partner:
40 hanging knee raises
12 inch worms
– One athlete works at a time. Athletes may alternate they see fit.

24 Russian KB swings (24/32 kg)
12 handstand push-ups
200-m farmers carry
– Share work as desired.
– Use two KBs/DBs for the farmers carry and trade as needed.
-200m = 4 kierrosta salissa

scaled WOD
AMRAP 24 with a partner:
24 Russian KB swings
9 double-DB presses
200-m farmers carry
– Share work as desired.
– Use two KBs/DBs for the farmers carry and trade as needed.
-200m = 4 kierrosta salissa

20min AMRAP
you go, i go
20 rounds
3 pull up/ring row
6 push up
9 air squat
then rest of time ergo max cal
* -you go, i go*

40 burpees
100 double-unders/single unders
40 DB snatches
100cal ergo
40 single-arm overhead DB lunges
100cal ergo
40 DB snatches
100 double-unders/single unders
40 burpees
* -split work as needed*

50 KB swings
50 shuttle runs
– One partner works at a time; switch as needed.
– 1 shuttle run = 7,5m down/7,5m back