Team WOD:
200 pull-ups/Ring Rows
*every time someone breaks, everyone does 5 burpees.

Complete the following for time;

100 DU Check in

4 Rounds of;
10 HSPU
10 Pistol Squats alternating legs (5 each leg)
10 T2B

100 DU Check Out.

2 x TABATA:
Plank Hold
V-Up

5 sun salutations
+ 2x
5 push-ups
10 sit-ups
20 shoulder passes

Muscle ups technique

3 rounds of:
34/30 cal Assault bike
Rest 1 min
34/30 cal Ski
Rest 1 min
34/30 cal Row
Rest 3 min

A: Squat Snatch (skill)@30-40% av 1 RM

B: 800m Lö@80%
vila 2 min
x 6 set

(se dagens pass som ett återhämtningspass)

5 rounds of:

-Prowler push 60 m, 30/15 kg
-Run 50 m up hill
-7 Pull-ups
-9 Knees to elbow
-12 Squats
-Run 50 m down hill

In a team of two, with one athlete working at any one time, for time:

Athlete 1:
Row 500 metres
60/40 kg Bench press, 10 reps

Athlete 2 repeats, while athlete 1 rests. Then athlete 1:
Row 1000 metres
60/40 kg Bench press, 15 reps

Athlete 2 repeats, while athlete 1 rests. Then athlete 1:
Row 1500 metres
60/40 kg Bench press, 20 reps
Athlete 2 repeats.

• 500m run.
• 25 Kb Swing (24/16 kgs).
• 25 V-ups.
• 500m run.
• 25 Box jumps (24"/20").
• 25 Toes to bar.
• 500m run.
• 25 pull ups.
• 25 burpees.