For time:

• 21 back squats
• 42 GHD sit-ups
• 15 back squats
• 30 GHD sit-ups
• 9 back squats
• 18 GHD sit-ups

♀ 155 lb. ♂ 225 lb.

A.
20min Bike erg (85-90% effort)

B.
3 sets:
40s ON / 40s OFF
1. Burpee over parallettes
2. KBS
3. Slamball
4. Alt V-ups
5. Assault/Xebex
6. DU

C.
Tabata:
Cyclist crunch / Toe touches

• 1 rnd:
  400m Run
  4+4 Spider lunge +twist
  4+4 Up&down dog
  8+8 Active shoulders + Kipping swings

• Run 200m

• Mobility...

• 2 rds:
  4-6 Thruster w/db's
  4-6 Pull ups/C2B

18min EMOM
1) 12-15cal Echo
2) Max Push-Up*
3) 5-10 Pull-Up

*stay consistent, keep and hit the same rep target each round

score is push-up reps

For time:

• 15 thrusters, 95/135 lb.
• Run 200 meters
• 20 thrusters, 65/95 lb.
• Run 400 meters
• 30 thrusters, 45/65 lb.
• Run 800 meters

Goal is to get on box as quickly as possible
Recovery 3–5 minutes between sets
Begin rep from paused half squat
Reps are performed as explosive singles
Box height for example 50 cm for men

Partner wod (You GO , I GO)

Buy in :
20 Man Maker @2x22,5/15kg

Then
3 rounds
50 goblet squat@24/16kg
50 du each person
50 HR Push up
50 KB snatch @24/16kg

Buy out :
20 Man Maker @2x22,5/15kg

Timecap : 30 mins

*Man Maker 1 rep
Renegade Row (left& right )

Push Up

Squat Clean

Shoulder to Overhead

8 min AMRAP:
• 10 Power Snatches 75/55#
• 30 Double Unders
Goal: 6 rounds.

4 sets  (every 3 min)
30 sec Max bicep curls
15 sec rest
30 sec max Alternating Kb Bench presses
15 sec rest
max plank hold rest of the time

AMRAP 13 min
21-15-9 Clean + Box Jump
Then
42-30-18 Wall Ball + Shuttle Run 6 m