For time:

• 200 kettlebell swings
• 200 squats
• 100 sit-ups

On the minute both athletes will do 3 burpees.

REST DAY / OPEN GYM

A: Teams of 3:
25min amrap:
100 Cal Row,
50 Thrusters 30/20kg
100 Cal Row,
50 Thrusters 40/30kg
100 Cal Row,
50 Thrusters 50/35kg
100 Cal Row,
Max Thrusters 60/40kg
B: 10min emom
8 TTB + 8 1-arm DB snatch

Monostructural

5k run

or

Conditioning
3 RFT
40 Kb American Swing
30 Wallballs
20 Box Jumps
10 Pushups

A: Partner WOD
500m Row
50 T2B
500m Row
30 Front Squat 60/40
500m Row
10 Rope Climbs
500m Row
30 Front Squat 60/40
500m Row
50 T2B
500m row
Alternate rowing. Split reps however you decide.
B: 12min emom(optional):
Odd: 12 OHS 42/30
Even: C2B *
Amrap sets but allways leave 3-4 reps in the tank

10 Kettlebell Swings (heavy,eye lewel)
10 GHD sit-ups
10 Box jumps (75 cm)

15-25-15-25-15-25
Arch Body rocks
https://vimeo.com/175175757
rest 2:00 between sets

2 min AMRAP row & single
30 s rest and other way around
1min rest
2 min AMRAP oullup and pushup
30 s rest and other way around

REST DAY / OPEN GYM
MOBILITY

50 curls with 20 kg

5 Rounds
450m Running
25 Pushpress 20 kg

50 curls