Alternate B1/B2

B1. Strict press, rest 1:00 before B2
Build to heavy 3 (H3) @ 2 RIR (84-90%)
+
4-6 @ 90% H3
+
AMAP-1 @ 85%H3

B2. Single arm DB row, rest 2:00 before B1
2 x 8-12/side @ 2 RIR
1 x AMAP @ same weight

For Time
50-40-30-20-10 reps of:
Calorie Row
Burpees
Alternating Lunges

Time Cap: 45 minutes

For time :

Bike 20k

TC 50

Partner wod (YGIG)

Amrap 10’

1600 m bike then in Remaining time:
20 double DB front squat @ 2*22,5 /15 kg
20 double DB push up

Rest 2’
Amrap 10’
1600 m bike / 45 cal echo bike then in remaining time:
20 box jump @60/50 cm
20 pull up

Rest 2’

Amrap 10’
1600 m bike then remaining time:
20 T2B
20 single DB snatch @1x22,5/15 kg

Back squat

4 x 4 @ 77-82%, rest 3:00 b/t sets

5 sets:
3-position Snatch (Ground, Above the Knee, Mid-Thigh) @60-75% 1RM Snatch
- Rest 2min btw sets

For time:
Ski 5 000 meters.

"Team Gallant"

In teams of 2 for time:
Run 1 mile with a 20/16 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20/16 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20/16 pound medicine ball
16 Burpee pull-ups

Always run together and alternate the ball carrier. Share the burpee pull-ups. One works, on rests.

10 rounds:
20 cal run or bike
10 KB taters
8 T2B
1 min rest

4 rounds:

2 min bike
2 min for 16 KB swing snatches + max wall balls
1 min rest
2 min run
2 min for 50 double unders + max reps of roll to candlestick
1 min rest