20 minutes AMRAP:

• 20 burpees
• row for calories

Complete the workout in teams of two. One starts with the burpees, the other with rowing.

This workout is inspired by the Qualifier WOD 1 of The Athlete Games 2015.

http://vimeo.com/111812372

3 rounds for quality
3 strict T2B
4+4 pistols
3+ 3 shrimp squats
1 legless ropeclimb
8 ring dips

4X1:00 ME Strict C2B Pull-ups (this is not an unbroken set) – rest 2:00

SMR + seek and destroy
Wall Slides x 10
Crawling 1 lap up and back
Brettzel 1-2 times each side.

Extended Warm UP: 10min AMRAP
Glute March x 10 steps each side
Wall press abs x 20
BW Squats x 5

Three heavy sets of three

Three sets of:
Max reps of Strict Pull Ups @ 2111
Rest as needed
Strict Toes to Bar x 8-10 reps @ 3110
Rest as needed

Every 2 minutes, for 12 minutes (6 sets) of
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 65%
Reset the barbell every time on the floor…do not perform these touch and go.

7 rounds for time:

• 500m row
• handstand hold
• 11 bodyweight back squat

Three people per team, one person starts rowing, the second starts with back squats and the third holds a handstand while the barbell is out of the rack. When the rower is finished, everybody rotates to the next exercise.

Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (80/55)
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots (9/6)

Race through a deck of cards with your team!

♢ box jumps
♡ pull-ups
♠ wall balls
♣ sit-ups (x2)
Joker: 400m run for other team

Start with a fully shuffled deck of cards. Each member picks a card at a time and performs a number of reps of a movement given by the value and suit. Face cards (Jack, Queen, and King) have a value of 10, aces are 11. of the card.