Teams of 3
7 rounds, 5 mins each round
9 Atlas Stone or Power Cleans
30 bench
60 cals on bike or rower

Warmup
400m run or 500m row
Then
Barbell warm up
5 deadlifts
5hang cleans
5 front squats
5 strict press
5 push press
5 Backsquat
X 3 (increasing in weight each round)

Partner WOD
100 Deadlifts (135/95)
400m run
50 Thrusters (95/65)
400m Run
100 Power Cleans (95/65)
400m Run
50 Snatches (95/65)

*runs are done together. Split barbell movements between partners

*500m row for run

ON THE 15' X2 ROUNDS 
800/600 MT RUN
40/30 CAL ROW OR 25/20 CAL BIKE 
20 DOUBLE DB CLEAN AND JERK 22.5/15 - 15/10

Practice Handstand walk (~15-20min.)

A,
EMOM
7 burpees
Max Reps Single Arm DB Push Press
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

B,
"Frelen"
For time:
21 Thrusters with plate @20/15kg
21 Kettle bell USA swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters
15 Kettle bell USA swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters
9 Kettle bell USA swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

Timecap: 20 mins

3x
12 ST2B
12 barbell curls 25kg

AMRAP 12' OF:
15 CTB PULL-UPS
12 BURPEES
9 STOH 60/40 40/25

1x5 shoulder press
3x6 rind dip
3x6 hspu
3x8+8 kulmasoutu+kb swing (superset)

Warm up(10)
2 rounds
20 heels to rear
10 squats
20 jax
10 plyo jumps

WRK(24)
WRK 10:00 REST 4:00 WRK 10:00
800m run
50 lunges
25 tricep overhead extensions
50 sit ups

Finisher
50 russian twist
1:00 min butterfly stretch

Banded Pull-throughs
Max Reps in 2:00
- Beat total from last week by 10 reps.
+
- Foam Roll - Adductors x 60s each
- Rockback Adductor Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold