Echo, calories
KBS 24/16kg
Wallball 20/14lbs

Rest 5min

C2 bike, calories
DB snatch 22,5/15kg
Walking lunge, m 24/16kg kb’s

1. Tabata 1arm Front rack hold
2. 5*5 Double KB Front Rack Squat, 5*10/10 KB gorilla row
3. For time: 10rds of 20 russian swing, 10-9-8-7…1 push up.
4. After party: 3*50m KB suitcase carry

Wod: in a 60 min window

1: warm up

1A: 10 mins to practice
Open 18.5 movements.

1B: 15 min Emom
1: 15 AKBS@24/16
2: 3 BMU
3: 15 Burpees
4: 3 rope climbs
5: 15 box jumps@24/20"

1C: 10 mins to practice your weakest movement

1D: remaining time AMRAP
stretch/roll/bands and prepare for 18.5!

For Time:

50 Toes To Bar
400m Run / 500m Row
30 Bar Facing Burpees
20 Front Squat 52,5/37,5kg

Rest 2 minutes

50 GHDSU
400m Run / 500m Row
30 Bar Facing Burpees
20 Front Squat 52,5/37,5kg

Rest 2 minutes

50 Abmat Sit-Ups
400m Run / 500m Row
30 Bar Facing Burpees
20 Front Squat 52,5/37,5kg

( 22 - 30 )

Strength: 20 mins to find a 1rm OHS

Wod: "Randy"
75 power snatch@35/25

8 rnds
12 sumo deadlift high pulls
10 jandrelease pushups

27-21-15-9
Row cal
Thruster

5 rounds for time of

• 20 wall-ball shots
• 10 med-ball weighted pull-ups

♀ 14-lb ball to 11-ft target, same ball for pull-ups
♂ 20-lb ball to 12-ft target, same ball for pull-ups

Emom 30 min (6 rounds)

1. 8-16 x lunges
2. 8-12 Single arm row x 2
3. 8-16 hip thrust
4. 8-20 push ups
5. 20-40 sit ups (or other core variation)

Change rhythm in last 1-2 rounds (pause/hold, negative, pump...)