5 rounds for quality and minimum rest

• 15 push-ups
• 15 ring rows
• farmer's walk

Strenght: Deadlift
1-2-3-4-5-4-3-2-1

AMRAP 15 Min.
30 Air Squats
20 Push-ups
10 Knees to Elbow
1 Rope Climb

Partner wod
”Panic breathing”
500-400-300-200-100m row/each
Partner in double Kb front rack 24/16kg. IF the front rack is broken the rower must stop rowing and both partners must do 10 penalty burpees before continuing on the row.

@70-80%

REST DAY / OPEN GYM

20 amrap
15 cal row
5 hspu
3 power clean 80 kg
1 thruster 80 kg

Snatch 5x1 @above 90% of 1RM

AMRAP 30 Minutes

Row 500m
10 Burpee Muscle Ups
20 Push Jerks 135/95
60 Double Unders

AMRAP 14 With Partner IGYG. Alternating A & B

A)

10 Box Step-Ups w/ Kettlebell
5 Burpees
10/8 Calories Bike Erg

B )

20 Kettlebell Swing
5 Box Jumps
10/8 Cal Bike Erg

3 Rounds Not for Time
AB .4/.3 Miles
15m Duck Walk (Hold a KB in Goblet Position)
12 Wall Facing Shoulder Taps