For time:

40 Back squat
75 Single under
7 Knee raise
75 Single under
7 Knee raise
30 Front squat
75 Single under
7 Knee raise
75 Single under
7 Knee raise
20 Lunge steps

in 20 min find your daily
front squat 1RM
mark 3 of your heaviest

EMOM 20

1 min : Echo Bike Calories
2 min : 15 GHD Sit Ups

-The Goal here is to accumulates as many calories as possible on the echo bike across the 10 rounds.

In Team of 2
Buy in: 150 DU (YGIG)

10 sets
5 kipping Pull up
10 KB goblet box step up@24/16kg-50cm
15 KB russian swing@24/16kg

Buy out: 1500 m Row (YGIG)

Timecap: 30 mins

Partner wod – you go I go

10 rounds for time: (5/person)

- 9/7 cal row or bike
- 3 power clean + jerk @55/40kg
- 4 bar facing burpee over bar

Hang squat snatch + squat snatch

Deadlift

3 x 3 @ DeadStop

3 x 3 @ Touch and Go

Go Every 3:00

Sled Push: 4 x 90 Meters. Rest as needed
- Keep weight light, these are NOT sprints.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 rounds for time:
400m Run
9 Dual DB Bench Presses 20/15kg
6 Strict Pull-ups / C2B
3 Wall Walks

TC 25min

ACCESSORY:

2-3 rounds:
8+8 ring row (one arm)
5+5 windshield wipers (abs)
45s weighted plank with leg raises