Cash In:
200 meter Farmers KB Carry 2x32/24kg
Then AMRAP in 20 minutes (You Go, I Go)
6 Bear Complexes 70/40kg
20 Bar Over Burpees
30 calorie Assault Bike/Rower

Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(16)
:20 work :20 plank :20 rest x4
plank taps
toe taps
dips
body builders

Finisher
50 alt toe touch
1:00 min bf stretch

Dead Row 3x4-6
Maastaveto max3
Stoppivedot 5x3x60%

5 rounds for time of

• 50 double-unders
• 20 sumo deadlift high pulls
• 20 GHD sit-ups
• 20-cal. row

♀ 55 lb. ♂ 75 lb.

2 rounds:
10 Air Squat Cross Kicks video
5 Push-Up
5 Pull-Up

Thruster 4x8
EMOM10': 3-6 Strict pull up

For Time (with a Partner)
75 Lateral Pumpkin Burpees
50 Pumpkin Push Presses*
100 Pumpkin Goblet Squats*
50 Pumpkin Box Jumps* @60/50cm
75 Pumpkin Squat Cleans*
* 5 burpee penalty (both partners) each time the "pumpkin" touches the ground
Use a medicine ball @9/6 kg as your pumpkin
TC: 20'

...paistipäiville..

Partner WOD
A:10min amrap
7 Burpees
7 wall balls
7 Push ups
*alternate exercises
1min rest
10min amrap:
7 cal row
7 pull ups
7 kb swing 24/16
*alternate exercises

You're 1rep max (kg)