Wide grip Pullup 8-8-6-6 reps

Warm up
Pick a partner and share machine
3 rounds
10/8 cal bike or row
10 air squats
10 ring rows
10 passthroughs

Then do barbell warm up and warm up front squats, push press and clusters (no more than 8:00 for this)

WOD (with a partner)
Part A: 10 rounds
Partner 1: 1 round of Cindy*
Partner 2: 10/8 cal bike (15/12 cal row)
Switch when both are done
*time cap of 20:00 for this part

Part B:
@24:00 (split work however but must do in order)
80 front squats 115/75
60 shoulder to overhead
40 synchronized bar over burpees
20 clusters (switch partner after each rep)

*40:00 time cap

*cindy = 5 pull-ups, 10 push ups, 15 squats

Box step up x 5
Push up Hand release x 6-8
OHS single arm x 5
V-up x 10
Bike ergo 10kcal

Dead Lift heavy 3rep of today
+
60 cal row
40 Wall balls
20 HSPU

For time
36-27-18
Box jump/step overs
Vs
15-10-5
Strict pull ups
5min rest
50 TTB
50 Power snatch
50 Situps
50 OHS
Weight 35/25kg

Kakkosmaksimi.

7 Toes-To-Bar
7 Pushups

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

20-30 russian twist
10-20 cross V-ups /side
30-60s side blank hold /side

A: Bench press amrap @ 68kg
B: front squat 1-1-1+ amrap sista setet
C: Kb push ups 2xMax @ rpe 8
D: Banded triceps extensions 2xMax

• 1min.: Row/Bike

• 2 rds:
  10 KB swing
  10 Qoblet squat
  10 Ab twist

• 45s. Row/Bike

• 2 rds:
  5 Deadlift
  5 Hang Muscle clean
  5 Front squat

• 30s. Row/Bike

• Mobility...

• Work on: Deadlift