3 Rounds

400m bike
10 Pausing OHS ( 5 sec Bottom ) Wooden Stick

on the 2:30 x 10 Rounds

10 Hang Power clean 60/42,5kg
30 Double Unders
500m Bike

Result is total working time.

Deadlift

4 x 3 @ 75% Deadstop
4 x 3 @ 80% TnG

3 Rounds

1:00 Row
20 single unders
10 Russian Swing
3-5 Strict Pull Ups

Partner wod ( You GO , I GO )

Amrap 15 mins
70 cal row
60 DB power clean @2x22,5/15kg
50 wall ball @9/6kg
40 hspu kipping / push up
30 burpee box jump
20 c2b kipping / Jumping c2b

3 mins

Amrap 15 mins
140 du / 2 mins max DU
120 air squat
100 Renegade row 2x22,5/15kg (total reps)
80 Single arm DB thruster @22,5/15kg
60 Feet on box shoulder taps each person
40 medball clean @9/6kg

Goal : 1+ round in each AMRAP

Accumulate 90-110 reps
Every time you break 3 burpeea

5X every 3 min
9 cal row
9 c2b pull up
9 thrusters
@60/42.5kg

In 15 min with 8 sets work up to daily max for
3 pos clean
High hang+knee+floor

EMOM 15

1 minute : Row 12/9 Calories
2 minute : Max. Reps Push Ups
3 minute : Rest

Result is total Push Ups

Seated Legless Rope Climb

1-3 : 3
4-6 : 4