Partner wod
1. Amrap 20': partner A completes a full round then partner B.
4 Double Dumbbell Thruster @2×22.5/15
6 T2B
24 DU or 30" max DUs.

Rest 3'

You go, I go for time:
60-40-20
Goblet squat
USA Swing @24/16
Time cap: 12'

Divide the work evenly.

2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
5 Jefferson Curls @ BW or light weight
5/5 Single Leg RDLs @ BW or light weight
Rest As Needed b/t Sets

Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 2 reps at 85% of 1RM Bench

EMOM for 4 rounds:
1) KB swings
2) Plank hold
3) Alternating DB snatches
4) Rest

A,
Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3.
--then--
4x 3 within 15% of your best for the day

B,
Teams of 2 - 10 rounds, each round for time, of:
5 Thrusters, 52/34kg
10 Pull-ups
Sprint, 100 m

Rest 1 min between each round.

Complete in teams of 2. You go-I go fashion; 10 rounds each.

C,
Complete as many rounds as possible in 6 mins of:
20 Plank Shoulder Taps
Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m
10 Scap Pull-ups

Welcome to the workout!

13:00 start.
Finished before 15:00.

Register in Pike.

Workout details announced in the gym!

5min 2 reps
5min 1 rep

50-40-30-20-10 reps for time of

Push-ups
Freestanding handstand (seconds)

2-3sets:

2-5 rope climb
10-15 snowangel
10-15 cyclist squat

3x10 DB shoulder press
2x10+10 Bench DB biceps + 10 DB triceps
3x10 Bench DB back