40/30 cal Ergo
30 DB Snatch 22.5/15
20 DB Facing Burpee

3 Front Squat 60/40kg
7 Shoulder to over head 60/40kg
12 Bar Over Burpee

Run 400m
20 DB Snatch 22.5/15

DB squat w/2x22.5 /15kg
10 DB Facing Burpee

BENCHMARK
5 rounds for time:
400-m run
15 overhead squats (29/43 kg)

Scaled WOD
5 rounds for time:
300-m run/400m row
10 overhead squats

BENCHMARK
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (42,5/60 kg)

Scaled WOD
3 rounds for time:
30 air squats
15 ring rows
10 hang power cleans

For time, using a running clock:
5 rounds of:
10 thrusters (29/43 kg)
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters (43/61 kg)
7 bar muscle-ups

Scaled WOD
For time, using a running clock:
5 rounds of:
10 thrusters (weight 1)
10 jumping chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters (weight 2)
10 jumping pull-ups

BENCHMARK
2 rounds for time:
10 snatches (55/80 kg)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (35/52,5 kg)
12 bar-facing burpees

Scaled WOD
2 rounds for time:
10 snatches (20/30 kg)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (15/20 kg)
12 bar-facing burpees

BENCHMARK
5 rounds for time:
440-m row
10 box jumps (61/76 cm)
10 deadlifts (80/120 kg)
10 wall-ball shots (14/20lbs)

SCALED WOD
3 rounds for time:
880m bike
10 box step-ups
10 deadlifts
10 wall-ball shots

BENCHMARK
For time
30 clean and jerks (70/102,5 kg)

Scaled WOD
For time:
30 clean and jerks