Back squat 15-12-9-6 reps (legs a bit wider than normal)

5:00 Cardio

Into...

3 rounds:

5 Ring Rows + 10 Push Ups + 15 Air Squats + 20 Sit Ups

Front rack alternating lunges 3x10

Partner wod ( You GO , I GO)

In 10 mins
40 DB box step over 2x22,5/15kg
40 DB box step up
40 box jump @60/50cm
Remaining time max rep burpee Pull up

3 mins rest

In 10 mins
60 box HSPU
60 push up
60 Db push press @2x22,5/15kg
Remaining time max rep Double under

3 min rest

In 10 mins
80 DB goblet squat@22,5/15kg
80 Renegade row @2x22,5/15kg
80 m each person DB crossbodyi carry 2x22,15kg ( front rack & overhead )
Remaining time max rep T2B

3x 2+2 @70-75%
3x 1+1 @ 75+80%

4x5 @kohtalainen

A,
Band Sumo Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--
3x 3 within 20% of your heavy

B,
For time:
100 Double Unders
50 Deadlifts,102/70kg
50 Toes-to-bars
100 Double Unders

Goal
Sub 11 mins

C,
3 rounds for quality of:
10 L/10 R Banded Clamshells
Single Leg Balance + T-Hold, L 20 secs/R 20 secs

Partner Wod (33 min)

1. Amrap 3’
   Partner A: max rep of Am Swing
   Partner B: max total rep of Goblet Lunges
   Rest: 2’

2. Amrap 3’
   Partner A: max total rep of Goblet Lunges
   Partner B: max rep of Am Swing
   Rest: 2’

3. Amrap 3’
   Partner A: max rep of Snatch
   Partner B: max meter of Front Rack Carry
   Rest: 2’

4. Amrap 3’
   Partner A: max meter of Front Rack Carry
   Partner B: max rep of Snatch
   Rest:2’

5. Amrap 3’
   Partner A: max rep of Sumo Deadlift High Pull
   Partner B: max rep of Push Press
   Rest: 2’

6. Amrap 3’
   Partner A: max rep of Push Press
   Partner B: max rep of Sumo Deadlift High Pull
   Rest:2’

7. Amrap 3’
   Synchro Burpee Deadlift

2 High Hang Power Snatch + 2 High Hang Squat Snatch

2 Sets 20/15kg
2 Sets 30/20kg
2 Sets 40/30kg

For quality
3 - 4 rounds

A. Air plane barbell version 10 x side
B. Good Morning x 10
C. Reverse goblet squat 10 x side