1-8min:
Row/Assault 30sec, 30sec rest.
min 8-16min:
30sec Shuttle Run 10m, 30sec rest.
16-24min:
30sec Burpee Box Over, 30sec rest

For time 27-21-15-9 reps (You go/I go changing every round)

• Row (calories)
• Thruster 40kg/25kg

Person 1 does 27 calories on the rower + 27 thrusters as person 2 rests, then person 2 will do 27+27 as person 1 rests. Go through every round like this.

6min amrap

3 Deadlift 100/70kg
12 kb snatch 24/16kg
6 deadlift
12 kb snatch
9 deadlift
12 kb snatch
Etc.

rest 6min

6min amrap

3 burpee
12 kb swing 32/24kg
6 burpee
12 kb swing 32/24kg
9 burpee
Etc.

3 QUALITY rounds of:
8 Hanging Shoulder Shrugs with 2 sec hold at top
8 Overhead BB Shrugs (jerk grip)
Rest 60 seconds

8min AMRAP

20 CALORIE ROW
40 DOUBLE-UNDERS
20 SNATCHES 40kg/30kg!

Sign-up here:
https://www.wodconnect.com/crossfit-basement/seminars/925

Three rounds of:
12 Burpee pull-ups
12 Front squats (60/40 kg)

5 rounds for time:

• 5 x hang power clean (75% of 1RM HPC)
• 10 x toes to bar
• 15 x air squat

4 rds
16 Wall ball shots 9/6kg
16 DB hang snatches (8/8) @22,5/15kg

TC: 10 minutes

3 rounds

30 sec pull up hold
30 sec ring dip hold at the bottom position of the dip
30 sec ring dip hold at the top position of the dip
30 sec L-sit hold on the box
2 min rest

Back squat 6 x 6