9.40 W/ Tammmie Volland

Ladder

Min 1 - 3 Burpees
Min 2 - 30 Double Unders
Min 3 - 6 Burpees
Min 4 - 30 Double Unders
Min 5 - 9 Burpees
Min 6 - 30 Double Unders
......
......

AFAP (As Fast As Possible)
Partner WOD
800m Run
50 Hang Power Snatch 42,5/30kg
60 Ring Dips
70 Box Jumps 60/50cm
80 Pistols (Alternating)
800m Run

*Chipper style
*800m Run is together
*1 person at the time (except running)

5 Rounds
6 CTB pull-ups
6 Calorie row
9 CTB pull-ups
9 Calorie row
12 CTB pull-ups
12 Calorie row
Rest 90 seconds

AMRAP 4 minutes x3
90 Double-unders
30 KB swings 70/53lbs
15 GHD sit-ups
Rest 2 minutes between AMRAPs

100 Pull ups for time

Then, depending on your weaknesses, choose ONE of the following:

4a. Met-Con
AMRAP 6 minutes
5 Power cleans 225/145lbs
10 Strict HSPU

4b. Accessory
8 Rounds
50m sled drag – medium weight
Rest 30 seconds

A.
Four sets of:
Seesaw Press x 8-10 reps each arm
Rest 30 seconds
Dumbbell Walking Lunge x 20 steps
Rest 30 seconds
Turkish Get-Up x 2 reps each arm
Rest 30 seconds
Prone Plank Hold x 45-60 seconds
Rest 30 seconds

B.
Four sets for times of:
Run 400 Meters
20 Kettlebell Swings
Rest 90 seconds

3 x 70%
3 x 80%
3+ x 90%