• 45s. Row/Bike - Walk Out + Push up
• 45s. Row/Bike - Squat + twists
• 45s. Row/Bike - Hollow rocks

• 45s. Row/Bike - Scale + stretch

• 2x
  6 Front squat
  6 Good morning
  6 Reverse lunge

• Mobility...

• Work on Front squat

25m front rack dumbbell walking lunges
50 db power snatch alternating
25m front rack dumbbell walking lunges
50 t2b

9:00 timecap.

60 toes-to-bars for time

*perform 12 burpees at the start of each minute

For time:
18-15-12-9-6cal Assault Bike
Rest 1:1

Wod
30-25-20-15-10
Russian Swing @28/20
50 meter Shuttle Sprint
Abmat Sit-Up
50 meter Shuttle Sprints

Core in Pairs
3 rounds
100 meter OH Carry (50-50/side) @24/16
Partner: Excented Wall Plank

A: 10min emom: 3x plyo push ups
B1: Leg curls 3set
B2: Behind the neck Shoulder press 3set
C: Pronated grip pendlay rows 3set

2-3rounds:

15 banded pull apart
8+8 DB lunge press

Partner WOD

AMRAP 8
4 Burpee Pull up
8 goblet squat @24/16kg
( relay style )

3 mins REST

AMRAP 8
4 Burpee T2b
8 USA Swing
( relay style)

3 mins REST

AMRAP 8 mins
4 burpee box jump
8 KB snatch (4/4)
( relay style )

In each amrap one person complete a full round!

Warm-Up

1->5
Clean&Push Press Ladder
Snatch Ladder
Goblet Squat&Lunges Ladder
5->1
@24/16

Wod

‘Tenacious 3’
Amrap (with a Partner) in 10 Minutes
2 Synchro Russian Swings @24/16
2 Burpee
2 Synchro Air Squats
Add 2 reps to each movement after each round

Core
‘Speed & Coordination’
10 m KB Tap (Plank Lateral Crawl Racing)

4 rounds for max reps of:

• Max rep Row Calories, 1 min
• Dumbbell Front Rack Walking Lunge, 50/35 lbs, 30 ft
• 15 Dumbbell Push-ups
• Dumbbell Front Rack Walking Lunge, 50/35 lbs, 30 ft
• Max rep Row Calories, 1 min

Rest 2 mins between each round. Focus of this WOD is max calories on rower.