5 rounds: 1 min per move
1. Pullup
2. db bench press
3. Barbell row
4. db shoulder press

2 min rest

3 rounds:
max rep bicep curl
max rep tricep press

With partner 600 rep in 30 min:

0-10 min 200 deadlift
10-20 min 200 back squat
20-30 min 200 shoulder to over head

For time
15 bar over burpee
15 power clean 60/40 kg
15 pull up
12 bar over burpee
12 front squat 60/40 kg
12 pull up
9 bar over burpee
9 STOH 60/40 kg
9 pull up

Time cap 8 min

WOD ENDURANCE:
30 BOX JUMP
30 JUMPING PULL UP
30 KB A. SWING 24/16 16/12
30 ALT LUNGE
30 KNEE TO CHEST
30 PUSH PRESS 20/15
30 BACK EXTENSION
30 WALL BALL
30 DU OR 90 SU

30 Devil Press
60 DB Thrusters
90 Burpees

Teams of 3
AMRAP x 30 mins
50 cal bike
50 clean & press
50 KB swings
50 pull-ups
(+10 after each completed round)

3-4 x 8-12 reps on a muscle group that you feel is lagging.
- Single Arm/leg is best, start on the non dominant side and let that dictate the reps.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

30-20-10:
Alternating DB Snatch
Wallballs
Straight into:
10-20-30:
Burpees
Calorie Row

For time
84 42 21 12
60 30 15 9
36 18 9 6
Double under/ wall ball / front squat 60kg / bar mu