For time (cap: 30 min):
- 20 Hollow Rocks
- 20 V-ups.
- 20 wall ball shots 12/9/6 kgs.
- 40 sec. back extension hold (6/4 kgs).
- 40 Toes to bar.
- 40 Push-ups.
- 60 Limpiaparabrisas.
- 60 Plank hold. 1 arm and 1 leg up.
- 60 Air squats.
- 70 Mountain climbers.
- 60 Plank hold, changing arm and leg up.
- 60 Circles with Medicine ball (6/4 kgs).
- 60 DU.
- 40 Lateral crunches (20 + 20).
- 40 sec L hold with medicine ball (6/4 kgs).
- 40 Push press 20/10 kgs barbell.
- 20 roll outs.
- 20 Hollow rocks.
- 20 Pull-ups.

20 x Strict Pull-Ups
40 x Strict Press @ 42.5/60kg
20 x Strict Pull-Ups
*During the WOD - On the Minute – 20 x Double Under

Partner WOD: 1 RFT-
*** each partner will complete every rep***
100 alt. Step-ups holding KB (53/35) each
100 yard bear crawl- can do at the same time
100 yard equipment carry, then carry equipment back (8 total trips) each team will carry:
- 45lb barbell
- 10lb med ball
- 25lb plate
-2- 10lb plates (1 in each hand)
Partners will alt taking a pc of equipment 100 yards, put it down, then run back. Next partner will do the same with next pc of equipment...etc
43 slam balls- can split reps to take turns but each partner must complete 43 reps

What the WOD stands for:
100 step-ups= flights of stairs climbed
100 yd bear crawl= search & rescue
100 yd carry of 100lbs= weight of equipment worn
43 slam balls= forcable entry

12 min juoksu, maksimimatka

Seven rounds for time:
7 Power cleans
7 Burpees over the bar
7 Slam balls

T&G
10 snatch 55%
10 snatch 65%
6 snatch 75%
6 snatch 85%
3 snatch 90%

1 indian lap around the track, then immediately into
40/20 EMOM for 4 Rounds
1- jack to box jump ( 2 jumping jacks to 1 box jump)
2- Army crawl (room length)
3- Burpee to 2 wall ball ( with clean every rep)
4- Barbell hold overhead
5- DB squats
6- Slam ball room sprints ( run with SB room length one way, then 5 SB toss ,and repeat )
7- T2B ( or knee to 90 ° )

AMRAP 30 min in pairs of:
From 0:00-3:00, perform 3 rounds of:
- 3 pull-ups.
- 6 push-ups.
- 9 squats.
- 2x10 m partner carry.
From 3:00-6:00, perform 3 rounds of:
- 4 pull-ups.
- 8 push-ups.
- 12 squats.
- 2x10 m partner carry.
From 6:00-9:00, perform 3 rounds of:
- 5 pull-ups.
- 10 push-ups.
- 15 squats.
- 2x10 m partner carry.
From 9:00-12:00, perform 3 rounds of:
- 6 pull-ups.
- 12 push-ups.
- 18 squats.
- 2x10 m partner carry.

ETC.

Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Power(15)choose one or two
bench/strict 2x15
deadlift 3x2
overhead squat 3x2 w/2sec pause

Metcon/*comp(9)
amrap 9
3 ohs 75/55-*95/65
3 chest to bar/*bmu

Finisher
2 min couch per
30 band pull aparts
100 flutter kicks

For Time (cap: 25 min):
- 50 Pull-Ups.
- 400m Run.
- 21 Thrusters 42,5/25 kgs.
- 800m Run.
- 21 Thrusters 42,5/25 kgs.
- 400m Run.
- 50 Pull-Ups.