A,
EMOM 6min
6-8 strict Handstand Pushups
1min rest
EMOM 6min
6-8 strict Pullups

B,
AMRAP 25 mins with partner

Partner A - Row for cal

Partner B
1 Rope Climb
10 DB Thrusters@ 22,5kg/15kg
20 Sit-Ups
Goal : 7+ rounds
When Partner B finished then you switch!

Score : Total meters and total rounds

Extra credit
5 mins wall sit
for both persons toghether

7 rounds for time of

• 1 legless rope climb, 15 ft
• 10 burpees

16x 1 min ON / 30s OFF:

1. Burpees over object
2. V-ups

Laske tehdyt toistot yhteen.

Build to Heavy Single

2 on 2 Off (32 Minutes 8 total intervals)

A. Row cals

B. 12 OHS 50/35kg
15 t2b
Max burpee box jump overs facing

Score is cals + BBJO facing

1@up to max (1RM)

REST DAY

A,
Floor Press in Bridge

9 x 3 @ 50-60%, every 60s.
- These are SPEED reps
- Change Grip every 3 sets ie. close, medium, and wide grip.

B,
For time;
30 Chest to Bar Pull-ups
40 Burpees
50 Wall Balls @9/6kg
60 (total) Renegade Rows @22,5/15kg

Rx+: 15/10 Bar Muscle-ups in place of Pull-ups
TIME CAP = 12:00

OPEN 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:

3-6-9-12-15…
Clean and Jerk @61/43kg
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Extra: Banded Y-T-A-T: 3 x 10. Rest 60s.
- Y-T-A-T = 1 rep

Warm up(10)
3rds
20 heels to rear
10 pik n grass
5 over/under

RCVR
walk, run, jog, bike, stretch,

Finisher
1:00 quad stretch