T.C 10'
100 PULL-UPS
OR
150 RING ROW

5 ROUND FOR TIME :
7 STRICT HSPU
7 POWER CLEAN 70/45 - 50/35
7 BURPEES BOX JUMP OVER

1. 45s echo bike
2. 30s russian twist
3. 30s shoulder press
4. 45s ski erg
5. 30s Walking lunge

AMRAP12
12 HR push up
24 sit up
36 Reverse lunge (alt.)
48 Double under

3 mins

AMRAP12
12 strict Pull up
24 cal row
36 KB USA swing @24/16kg
48 air squat

3 mins rest

AMRAP12
12 plank up
24 box jump @60/50cm
36 plate G2OH @20/15kg
48 Renegade row @2x15/10kg

3rounds:
8+8 Db bench press
8+8 suitcaise deadlift

For time in team da 2
40 cal row
8 wall climb
30 synchro sit up
4 rope climb

A: Snatch max.
B: Clean and Jerk max.

ABS tabata’
Hollow rock
V sit-up /R
V sit-up /L
Leg raises

Wod
10 rounds
10 x Squat Jumps to plate
8 x Push-ups to plate
6 x Lateral Burpee over the plate
4 x Russian Swing+Am Swing @16/24
Tc: 25’

Afterparty 1
3x
10 KB glute bridge
10 KB single leg glute bridge /R
10 KB single leg glute bridge /L
Plank: 1 min

Partner wod
100 wall balls
100 cal row
100 bar facing burpees
100 cal row
100 ghd situps
100 cal row
100 bar facing burpees
100 cal row
100 wall balls

For time:
25m Front rack dumbbell walking lunges (2 x 15/22,5 kg)
50 Alternating DB power snatch (1 x 15/22,5 kg)
25m Front rack DB walking lunges (2 db)
50 Toes to bar

Timecap 9min