For time:
• 40 Deadlift (bodyweight)
• 20 Burbee over bar
• 40 Front squat (50% of bodyweight)
• 15 Burbee over bar
• 40 Power clean (50% of bodyweight)
• 10 Burbee over bar
• 40 STOH (50% of bodyweight)
• 5 Burbee over bar
• 40 OHS (empty bar 45lb)

Time cap 40 min.
Target sub 30 min. / Competitors sub 20 min.

10kg weight vest on

400m run
25 pull up
50 push up
75 squat

400m run
15 pull up
30 push up
45 squat

400m run
10 pull up
20 push up
30 squat
400m run

40 DL bodyweight
15 bar over burbee
40 front squat 50 % bodyweight
15 bar over burbee
40 power clean 50 % bodyweight
10 bar over burbee
40 stoh 50 % bodyweight
5 bar over burbee
40 valakyykky tyhjä tanko

Timecap 40 min

20 Min for total cals

• Start every 2 minute window with 8 Thrusters 2x17,5 kg DB

3 rounds
10/8 cal bike or row
10 passthroughs

Normal warm up

Partner WOD
2 RFT
50/35 cal bike or 60/45 cal row or 400m run (done together at the same time)
25 DB snatches 50/35
25 burpee box jump overs 24/20”
25 DB hang clean and jerk
25 burpee box jump overs
25 DB snatches
25 burpee box jump overs

40:00 time cap

The run/bike/row is the only movement both partners are working at the same time. The other movements are split up with 1 person working 1 person resting

Resisted Nasal Breathing: 15 breaths.
+
- World's Greatest Stretch x 10 reps each side

Aamu tärinät

5x
12 DB bench press
10 Pull-up

3x
10 Shoulder press (barbell 20-30kg)
10 Push-up

3x
10+10 Banded chest flyes
”21’s” Bicep curl

Quick workout and SHORT rest’s between all sets!

10-8-6-4-2-1