20 PU
60 wb
20 PU

5 rounds:
12/10cal AB
2 Rope Climbs 4m
6/5cal AB
1min Rest

1) Echo
2) 7-10 pushup + pullup
3) Ski
4) 8-12 DB snatch

Steady pace, first 20min rpe 2-3, second 20min rpe 3-4

Post loads, reps & scalings to comments.

7 x 3

Pyramid

5 rounds

250/220 row
10 burbee
10 kb swing

Partner wod (You go, I go)

3 rounds
30 medball cleans@9/6 kg
30 pull ups
400m medball run

rest 3 mins

3 rounds
30 wall balls
30 hand release push ups
400m medball run

Time cap: 35 mins

For Time
30 BBJO
20 Power Cleans
10 Bar Muscle Up
@70/55
(9 min cap)

3 Rounds:
10 Barbell lunge
10 Hang power cleans
5 box jumps

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Back Rack Lunge
5x6 @55% of 1rm BS
(3R+3L)
rest 2 min

Scull crushers w Dumbbells 4 x 8, rest 2:00

Biceps Curls w/ DB´S 4 x 16, alternating

4 x 10 Pike Push-ups

Incline Dumbbell Bench Press 4 x 5, rest 2:00