1 rope climb
6 Burpee box jump over

100 V sit Up
100 C&J @50/35kg
100 Back Squat @50/35kg
100 KB US swing @24/16kg

Every 2 min there is a partner switch
Partner A start with 1 rope climb and 6 BBJO, then accumulate as many V sit Up as possible.
At the end of the 2 mins, partner B do the buy in (=1 rope climb and 6 BBJO) then continue the V sit up from where partner A left...
Until all 400 reps are done

TC: 32'

jumping jack 30 seconds
inchworm walk out 15 reps
squats 20 reps
push ups 20 reps
pendulum lunge 10 reps each leg
mt.climber 30 seconds
plank 45 seconds

Lepoja

Warm-up
5:00 BikeErg @ Steady
3:00 Row @ increasing pace each minute
+
10/side Xiao Pengs
5 Scapular pull-ups
30 Speed rope skips
+
Build to workout weight for squat snatch
* Prep the double-unders and rope climb between sets
+
@ workout weight
30 Double-unders
2 Squat snatches
1 Rope climb, 15′

”Open WOD 13.4”

AMRAP 7 of ascending reps:
3 Power Clean + S20H (60, 42.5 kg)
3 Toes To Bar
6 Power Clean + S20H
6 Toes To Bar
And so on continuing in this fashion..

Bench press plus chin ups 8x

A: Hang power snatch+ double squat snatch 4x3
B: Clean pull+ power clean+ squat clear 3x3
C: Clean pull @80% of clean pull max. 5x3

Handstand walking
Warm up :
Classic gym
Zoo walk
Core

Handstand front / Back 2x10
Handstand climb 5x
Handstand side to front
Handstand oside
Handstand side to back
Handstand oside
Handstand walk with partner/s

Wod: 8 rounds for time
wheelbarrow to Shoulder 15 m
A1:8 t2b
A2: handstand <=>

7 Min AMRAP of:
BB Overhead Squats (60/40Kg) 9 reps
Ring Muscle Ups 3 reps
3:00 rest
5 Min AMRAP of:
BB Overhead Squats (60/40Kg) 9 reps
Ring Muscle Ups 3 reps
2:00 rest
3 Min AMRAP of:
BB Overhead Squats (60/40Kg) 9 reps
Ring Muscle Ups 3 reps