4 rounds AHAFA

10 DBL DB z-press
20m DBL DB oh walking lunge
30-50sec ring L-sit hold

rest 2min

Warm Up
2 rounds
2:00 walk/jog/light run
25 jumping jacks
10 alt leg bodyweight rdl
20 mountain climbers
5 push up to downdog and streching your calfs/achilles on each rep
:20-30 Hip flexor / side streching

RUN
5 sets
600m moderate run / 2.5-3 min moderate run
400m easy run / 2-2.5 min easy run
1 min walk bwn

Partner WOD

AMRAP 8
4 Burpee Pull up
8 goblet squat @24/16kg
( relay style )

3 mins REST

AMRAP 8
4 Burpee T2b
8 USA Swing
( relay style)

3 mins REST

AMRAP 8 mins
4 burpee box jump
8 KB snatch (4/4)
( relay style )

In each amrap one person complete a full round!

Weighted pull-up 7x1

50%

4x6 Snatch pull

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols

5x8 75% From last workout 8RM

Take The Day Off.

4x5 @ 55 kg

AMRAP7
6bmu/ 12 pull up
6 devils press
30 du

-rest 3min-

AMRAP7
9 thruster
9 toes to bar
30 du

-rest 3min-

AMRAP7
12 bar over burpee
12 kbs
30 du