For quality, accumulate

• 5 minutes of L-sit hold
• 5 minutes of handstand hold
• 10 minutes of plank hold

Break up the work as needed.

AMRAP15:
10x Alternative DB snatch 20kg/15kg
10x T2B
10x Wallball 9kg/6kg
10x Burbee

Scale as needed

3x10 rest 2-3min

Rx`d
For time:

5rounds:
800m run
30 kbs@32/24kg
30 pull up

Scaled
For time:

5rounds:
800m run scale distance if needed
20 kbs@24/16kg
15 pull up

Build To a Heavy TnG Double

TC 15

1:00 Echo
10 + 10 Banded Pull Apart
3 Hang Muscle Snatch
3 OHS
0:20 Deadhang

Partner wod
1. Amrap 20': partner A completes a full round then partner B.
4 Double Dumbbell Thruster @2×22.5/15
6 T2B
24 DU or 30" max DUs.

Rest 3'

You go, I go for time:
60-40-20
Goblet squat
USA Swing @24/16
Time cap: 12'

Divide the work evenly.

4-4-3-3-2 reps of OHS
AHAP

24min EMOM
1.min Ergo cal
2.min 8x 2kb thruster, rest of the min. burpee
3.min rest

A1) HS Against the box 4x12s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 3x1