A1) Weighted dip 4x2x90%, warm up 3x50%, 2x60%, 2x70%

PERFORMANCE
2 ROUNDS FOR TIME
10 Deadlifts @100/70 kg
20 DB Goblet Alt. Box Step-Ups @22,5/15 kg @61/51cm
30 Alt. DB Hang Power Cleans @22,5/15 kg
40 Sit-Ups

-Rest 2:00-

AMRAP x 6 MINUTES
4 Deadlifts
6 DB Goblet Alt. Box Step-Ups
8 Alt. DB Hang Power Cleans
10 Sit-Ups

---

FITNESS
2 ROUNDS FOR TIME
10 Deadlifts @moderate
20 DB Goblet Alt. Box Step-Ups @moderate
30 Alt. DB Hang Power Cleans
40 Sit-Ups

-Rest 2:00-

AMRAP x 6 MINUTES
4 Deadlifts
6 DB Goblet Alt. Box Step-Ups
8 Alt. DB Hang Power Cleans
10 Sit-Ups

• RPE: 7

2-4rounds:

10-20s ring support
10-20s hollow hold

Partner Workout
AMRAP x 21 MINUTES*
40/35 Cal Bike/Row/Ski
100 Double Unders/ 150 Single Unders
20 Up-Down Pull-Ups

*Split work as needed. P1 works while P2 rests.

6 sets of Push Press
Set 1: 5 @60%
Set 2: 5 @65%
Set 3: 3 @70%
Set 4: 3 @75%
Set 5: 1 @80%
Set 6: 1 @90%
- Rest 3min btw sets

A1) Explosive back squats 3x6x60%
A2) bulgarian split jumps 3(5+5)
A3) landmine press 3x(6+6)
A4) Bounces 3x10

A) AMRAP 6
10/7 Cal Row
6x7,5m Shuttle Run
10/7 Cal Row
5 Burpee over Rower

Rest 2min

B) AMRAP 6
10/7 Cal BikeErg
8 Wall Balls
10/7 Cal BikeErg
8 DB Snatches

Rest 2min

C) AMRAP 6
10/7 Cal SkiErg
8 Sit-ups
10/7 Cal SkiErg
8 Pushups

Rest 2min

D) AMRAP 6
10/7 Cal Echo Bike
8 KB Swings
10/7 Cal Echo Bike
8 Box Jumps

Partner wod ( You GO , I GO)
For time :
5 rounds of
30 Toes to ring
30 Goblet REVERSE lunge
30 Kettlebell Snatch @24/16lg
30-60-90-120-150 Double under
Timecap 35 mins

Rx+: Toes to bar instead of Rings

EMOM x 30 MINUTES
MIN 1 - :45 Row/Ski/Bike/Run
MIN 2 - 1 Snatch Grip Deadlift + 1 High Hang Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch @ Very Light
MIN 3 - :45 V-Ups
MIN 4 - :45 Row/Ski/Bike/Run
MIN 5 - :45 DB RDL + Bent Over Row @moderate*
MIN 6 - :45 Plank Hold
*1 Rep = Bow to down position in RDL, perform BOR, then stand.
* RPE: 6

EMOM x 6 MINUTES
MIN 1 - 5 Slow Kang Squats + 10 Alt. 90-90 Hip Rotations
MIN 2 - 10 Alt. Bird Dogs w/:02 Pause
MIN 3 - 10-15 Wide Grip Barbell Curls

Back squat
4x10, RPE 7-8.