Pre-WOD:
1X20 Back Squat

Death By 10M
(On the minute, every minute)
-Minute 1: 10 meter shuttle run
-Minute 2: 20 meter shuttle run
-Minute 3: 30 meter shuttle run
....etc.

Post: 100 Sit Up

10 push-ups

AMRAP:
in 16′ of
200m Sandbag Carry (10kg)
10 Ring Dips
10 Plate Burpees

3 rounds + 200m Sandbag Carry

Ball Imported.

2x 15 one handed db swings
2x 10 db slashers with halo (12k)

20,15,10 pullups with 2mins rest beween each

10 rounds of
4 Lpullups subs (thighs parallel to ground)
5 pullups

Pre-WOD:
5X2 Front Squat

For Time:
-10 Squat Clean, 2 HSPU
--8 Squat Clean, 4 HSPU
--6 Squat Clean, 6 HSPU
--4 Squat Clean, 8 HSPU
--2 Squat Clean, 10 HSPU

Pre-WOD:
5X2 Front Squat

For Time:
-10 Squat Clean, 2 HSPU
--8 Squat Clean, 4 HSPU
--6 Squat Clean, 6 HSPU
--4 Squat Clean, 8 HSPU
--2 Squat Clean, 10 HSPU

1 sumo dl pull 30kg
2 thrusters 30kg
3 push press 30kg
4 power cleans 30kg
5 power snatches 30kg
6 kbs 16kg
7 pull ups
8 knee to elbow
9 box jumps 30”
10 double unders
11 burpees
12 overhead walking lunge 10kg plate

In partners
1A: 10 mins to build upto a heavy complex of-
1 snatch balance
3 OHS

1B: in a 25 min TC perform
10 synchro burpees
100 pull ups
50 cal ski or row
100 press ups
50 cal ski or row
100 sit ups
50 cal ski or row
100 Air squats
10 synchro burpees

Wod: go hard and fast and break up sensibly to avoid long rest periods.

AMRAP in 6′ of
7 Thruster (KB 8kg)
7 Med Ball Cleans