Warm up
3 rounds
250m row
10 passthroughs
10 seated DB press

Push Press
E2MOM
10-8-6-4-2
Then find 1 RM

8 min AMRAP
20 jump rope
7 thrusters
7 ring rows

Rest 2 mins

8 min AMRAP
20 jump rope
7 thrusters
7 ring rows

Partner WOD
2 Rounds for time, similar strength recommended
24 x Wallball
24 x Front Squat
24 x Push Press
24 x Hang power snatch
24 x Double Unders
Partner A works while partner B rests, then switch.
Every set must be unbroken. If you fail, both have to run 200m.

3 Rounds
0:40 dumbel biceps curls 22.5kg
0:20 rest
0:40 tempo push ups
0:20 rest

A,
2 Snatches, pick load

Every 1 min for 8 mins.

65-70% 1RM

B,
2 Power Clean & Split Jerks, 65% 1RM

Every 1 min for 8 mins.

C,
4 rounds for quality of:
10 R Turkish Sit-ups, 24/16kg
5 Front Squats, 65% 1RM
Bike Erg, 1000 m
10 L Turkish Sit-ups
5 Back Squats, 65% 1RM

D,
For quality:
Outdoor Activity, 45 mins

45 min Low Intensity Sustained Effort Outdoor Activity.

10 push-up
10 jumps
10 sec plank
fhe;iogh;hreio
Drink water every 20 sec

3 rounds
10/8 cal bike or row
10 passthroughs
10 lightweight Wallballs

WOD
AMRAP 5:00
Buy in: 400m run
Max rounds in remaining time
10 wallballs 20/14
10 AKBS 53/35

Rest 5:00

AMRAP 5:00
Buy in: 400m run
Max rounds in remaining time
10 wallballs 20/14
10 AKBS

Rest 5:00

AMRAP 5:00
Buy in: 400m run
Max rounds in remaining time
10 wallballs 20/14
10 AKBS

4 x 800m
4 x 400m
4 x 200m
4 x 100m

Rest time between the laps are the time you run.

3 rounds

50m sledge push 105/75 kg

Rest between rnds

12min AMRAP of...

I : GS snatch x20 (24kg/16kg)
II : T2B/K2E x10
III : Box Jump x10 (30”/24” - full extension on top!)
IV : 60 sec (ski) ergo FOR CALORIES

Result is the calories on (ski) ergo.

You didn’t want to snatch kettlebells but rather not ski either so here you go! Because you’re not going to train for this anyway it will make a GPP test to try atleast twice a year (because you’re not going to do it quarterly anyway)...

GS snatch is kettlebell snatch in the sport style, starting from a swing; not ground-to-overhead. Only one hand-switch allowed per set.

10 min amrap

2/4/6/8/10…….

• alt hang clean and jerks 17.5 DB
• Pushups
• Pullups/Ring rows