4min jog
1000m row 4:05min
3*12 upperbody raise on GHD
DL: 10*60kg 10*100kg 7*120kg 7*120kg
3*10 push-ups
4*20sec ab hold
4*20sec superman
3*60kg trapbar carry 80meters

AMRAP3:

3 bar facing burpees
3 hang power cleans
3 front squats

*Rest 90s

AMRAP3:

3 front squats
3 hang power cleans
3 bar facing burpees

Deadlift+burpee sprints

3x every 4 min (12 min)

5 deadlift
10 burpee bar over
3 deadlift
6 burpee bar over
1 deadlift
2 burpee bar over

3-6-9-12-15-18...

kettlebell swings
tuck-ups
sit-ups

Warm up(10)
3rds
20 heel grab
20 high knees
20 arm circles

WRK(20)
Complete the following for 20:00 minutes
12 kettlebell/dumbbell swings(choose load)
12 breakdancers
12 tricep overhead extensions
6 squat jumps w/three second descent

Finisher
50 bicycles
1:00 pigeon per side

TEAM OF TWO:
FROM 0' TO 10'
AMRAP (ONE ROUND EACH)
8 SNATCH 40/30 - 30/20
8 PULL-UPS
8 BURPEES
REST 2'
FROM 12' TO 17'
FIND 1 RM OF CLEAN&JERK

3 rounds: 4-3-2 with 90sec rest
between sets and 3min rest
between rounds. Add
loading to each round.
All rounds with RPE 4 to 4+

Partner wod
6min amrap
Tire flips, you go I go
1min rest
6min amrap
250/200m row, partner amrap burpees
1min rest
6min amrap
50m d-ball carry, you go I go
1min rest
6min amrap
200m run, partner amrap squats

Woima live 8.4

AMRAP 15
8+8 sliding backward lunges
8+8 sliding side lunges
8+8 sliding crusty lunges

TABATA 8
V-Up

AMRAP 20:
1 Dumbbell Deadlift
10 Weighted Sit Ups
15 Dumbbell-Facing Burpees