Amrap12
- 8 kb swing
- 6-10 knee raises
- 8-12alt. box step up

For time:

Buy in... 20/15 cals Echo bike
15 front squat
15 bow jump overs
12 front squat
12 bow jump overs
9 front squat
9 bow jump overs
Buy out... 20/15 cals Echo bike

TC6

** Strict Pull-Ups**

5-5-5-5-5

Go Every 2:30

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch
-Rest as Needed b/t Sets-

Dumbbell Bench Press + Plank Hold

4 x 6 + 0:30

AMRAP 15

15 American Swing
12 Bar Over Burpees
9 Thrusters
6 Kipping Leg Raise

3 rounds for time:
20m Yoke Carry (10m+10m)
4 Power Clean
12 Bar Facing Burpee

RPE 4, very heavy breathing, but
not gasping for air

Loadings:
Yoke→ should be able to walk
10m unbroken if wanted
Rxd: 100/70kg
Masters: 80/55kg
Tailored: 70/50kg

Tailoring Options:
Yoke Carry→ Front Rack Walk or
Sandbag Carry

Partner WOD

60 Cal.
60 Wall Balls
60 Partner Situps (ball over box)

Run 600m (together)
60 Burpee Box Jump Overs
60 Partner Pushups

60 Cal.
60 Toes-to-bar
60 Burpee over Partner (plank)

Run 600m (together)
60 DB Snatches 22,5/15kg
60m Single Arm Overhead Walking Lunges
+
Max Cal. Until the clock hits 45min

Every 1,5min
5 Thruster 45/35kg
5 T2B

Every round +1 rep to each movement do as long as you can.