buy in:
1200m run
6:16

WOD:
21-18-15-12-9-6-3 rep rounds for time of:
PUll-ups
HSPU (performed pike push ups)

16:35

400m run
21 kettlebell swings (1.5/1.0)
12 pull-ups

3 rounds

A: Partner WOD
1000m row
10 DB burpee step ups
15 Strict pull ups
50 KB swing 24/16
When done
1000m row
10 DB burpee step ups
15 strict pull ups
50 Push Press 35/25kg
Both partners do all the reps with one line of equipment.

A: E3M for 15min
Build up to heavy 1 rep C&J in 5 sets
B: 10min amrap
9 Deadlifts 100/70kg
12 Box Jumps
200 Meter Row

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

Score: 43

Partner WOD for time::
100 Kettlebell Swings 24/16
500m row
100 Barbell Thrusters 20/15kg
500m row
100 Pull-Ups
500m row
100 Barbell Thrusters
500m row
100 KETTLEBELL swings

5-3-1 @ 75%, 85%, 95%

Day 17 = 17 Burpees

4 rounds for time

• Row 250m
• 3x Power Snatch @ 75%

Then rest for 5 minutes before repeating 4 rounds of row & snatch. Score is total time without rest