5rds for time:
-15 t2b
-5 shspu

*goal is to go unbroken!

4 alt sgl DB devils press 15kg
5 goblet squat
6 box jumps 24”

• 45s.: Row/Bike - Spider lunge + twists
• 45s.: Row/Bike - Up&down dog

• 45s.: Row/Bike - Active shoulders (Handstand)

• 2 rds:
  8-10 Wallball
  6-8 Deadlift
  4-6 HSPU

• Mobility...

90 min

Conditioning
A. 4 RFT:
24 wall ball
12 CTB
6 devil's press 2 x 15 kg
40 DU
Rest 2 min b.r.

Times: 4.11, 3.58, 3.58, 3.52

B. FT:
21 - 15 - 9
KB snatch 16 kg
Cal row
Time: 6.21

C. EMOM16:
1) 8 BBJO
2) 8 cal echo bike

Rest day, sick

Rest day, sick

Rest day, sick

60 min
Aerobic work
60 s. run/60 s. walk
8.45 km
HR 123/158

Partner WOD
A:10min amrap
7 Burpees
7 wall balls
7 Push ups
*alternate exercises
1min rest
10min amrap:
7 cal row
7 pull ups
7 kb swing 24/16
*alternate exercises

A.
W pair for time:
50 cal row
50 cal bike erg
200 T2B
200 WB
50 cal row
50 cal bike erg
*both row&bike - no rest
*t2b&wb both work all the time - split as you want

If done alone:
Complete 50 of everything and work all the time!
No rest

B.
W pair for time:
200 DU
60 BBGO
40 Snatch
20 Rope climb
200 DU
*Split however you want!