10 Minutes Row @ HR Zone 1-2
5 Minutes Row @ HR Zone 3-4
10 Minutes Ski @ HR Zone 1-2
5 Minutes Ski @ HR Zone 3-4
10 Minutes Echo Bike @ HR Zone 1-2
5 Minutes Echo Bike @ HR Zone 3-4

2 Rounds.

3 sets
1 pause Power Snatch + 1 Snatch (55%)

Front Squat 1RM

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.

Front squat

4 x 3 @ 80+%, go every 3:00

Partner Workout

In 15 mins complete :
150/120 cal row
Every 3 mins complete
10 Syncro USA swing @24/16kg
10 Syncro goblet squat
10 Syncro Up Down
Remaining time amrap of the miniwod!

Score : reps Completed in miniwod at the end!

REST 3 mins

In 15 mins complete :
150 box jump @60/50cm
Every 3 mins row 25/20 cal
Remaining time max rep Syncro KB Snatch @24/16kg

For Time
1 Sumo Deadlift High-Pull (35/25kg)
2 Thrusters (35/25kg)
3 Push Press (35/25kg)
4 Power Cleans (35/25kg)
5 Power Snatches (35/25kg)
6 Kettlebell Swings (24/16kg)
7 Pull-Ups
8 Toes to Bar
9 Box Jumps (60/50cm)
100 Double Unders
11 Burpees
12 Overhead Walking Lunges (25/15kg Plate)

Run 20 km

For time

• 800-meter run
• 40 double-unders
• 20 GHD sit-ups
• 10 ring dips

Pull + gymnastics

A) EMOM 5:

• 1 Legless RC

-rest 3min-

EMOM 5:

• ''X'' Strict Pull Up

T2B Volume

For Time:

• 20 T2B *rest 2 min
• 30 V-Up *rest 2min 2 Rounds:
• 10 T2B
• 15 V-Up

Gymnastic Metcon

2 Sets of:

• 20 DB Box Step Up (2x45lbs)
• 15 DB Push Press
• 20 Cal Ski

*W:R 1:1
Into,

2 Sets Of:

• 15 Hang Clean (2x45lbs DB)
• 10 DB FS
• 20 Cal Ski

*W:R 1:1

Accessories

3 Rounds For Quality:

• 20-30s L- Sit Hold
• 15-20 Banded Straight Arm Lat Pull Down
• 45-60s Dead Hang