For time:

• Row 500 meters
• 30 bodyweight bench presses
• Row 1,000 meters
• 20 bodyweight bench presses
• Row 2,000 meters
• 10 bodyweight bench presses

Partner wod

Amrap 8 mins
4 double KB Snatch @20/12kg
6 Push up on KBs
8 double Kb reverse lunge ( 4/4)
one person completes a full round then change!

REST 2 mins

AMRAP 8 mins
4 strict pull up ( sc.: heavy ring row 8 reps )
6 target burpee
8 single KB sit up (partner assisted/anchored feet )
one person completes a full round then change!

REST 2 mins

AMRAP 8 mins
4 KB thruster@2x20/12kg
6 KB push press
8 KB push jerk
goal : unbroken sets
one person completes a full round then change!

2 sets of:
5-10 HS Kick-ups To a Wall
- Rest as needed btw sets
————————————————
3 sets of:
5 Free HS Kick-ups
- Rest as needed btw sets
————————————————
3 sets of:
5 1m HS Walk to a Wall
- Rest as needed btw sets
————————————————
3 sets of:
10 HS Walking Steps Against The Wall (1=1)
- Elbow taps if possible

Back Squat
5-4-3-2-1-2-3-4-5

A,
5 rounds for quality of:
Yoke Carry, pick load, 15m
5 Sandbag Ground-to-Over Yokes, pick load
Rest 2 mins

Sandbag Ground-to-Over Yoke / D-Ball Ground-to-Over Yoke

B,
For time:
215 Double Unders
-- then --
21 Handstand Push-ups
5 Clean & Jerks, 61/43kg
21 Burpees
5 Clean & Jerks,
21 Box Jumps, 60/50cm
5 Clean & Jerks
21 Kettlebell USA Swings@24/16kg
5 Clean & Jerks,
21 Lunges
5 Clean & Jerks
21 Pull-ups
5 Clean & Jerks
21 Med Ball Cleans@9/6kg
5 Clean & Jerks
21 Toes-to-bars
5 Clean & Jerks
-- then --
Row, 2000m

Goal
Sub 27 mins

C,
For quality:
Banded Single Arm Suitcase Carry, pick load, 3x L 15m/R 15m
3x 10 L/10 R Side Plank Pulses

Banded Single Arm Suitcase Carry- use a kettlebell

Super set movements if you'd like.

3s alas 2-3s piti

EMOM Pull ups
Every minute add one rep
Unbroken rounds

4 rounds, each for time of

• Row 1,000 meters
• Rest 2 minutes

3 rounds for time:

10 front squat (95/65 lbs)
20 box jumps (24’/20’)

5 rounds:

40 m sled push
10 double kb clean & jerks

R5JC