Partner Wod
18min amrap:
14 Front squats 50/35
14 push ups
14 step ups
Alternate exercise

Team of 2
5 Round for time:
20 Partner Slam Ball Throwing @3m distance
12/9 cal row *
20 Partner Slam Ball Sit up
12/9 cal row *

*Partner holding wall sit with Slam Ball
@12/8kg

TC:20'

Handstand walk/hold practice

• “Daniel” For Time:
Pull Ups 50 reps
Run 400 m
BB Thrusters (40/30Kg) 21 reps
Run 800 m
BB Thrusters (40/30Kg) 21 reps
Run 400 m
Pull Ups 50 reps

Eilinen/lepo

The Gauge:

500m Row

40 Squats

30 ABMAT

20 Push-up

10 Pull-up - First workout to do all pull-ups unassisted - good thing there were only 10

Moving forward this will be used as our fitness test. This WOD will be used on the 4th day of our On Ramp Course and it will be done about every 3 months as a WOD here to Gauge our fitness progress

4 rounds:

10 back squats 80kg
10/10 DB snatch 45lb

No time, for guality

For time
YGIG

80 swing 2pood 32/24kg
40 box step over
40 goblet squat
40 box step over
40 single clean +front squat (every rep from floor)

Divide reps as you want

8 Rounds For Time
8 Thrusters (35/25 kg)
8 Chest-to-Bar Pull-Ups
8 Clapping Push-Ups
8 Power Snatches (35/25 kg)
8 Knees-to-Elbows
8 Sumo Deadlift High-Pulls (35/25 kg)
8 Handstand Push-Ups
8 Toes-to-Bar

Then 800 meter Run

15min AMRAP

9 hang power clean
15 air squats
20 abmat sit ups