2:00 easy bike row or run

Normal warm up

8:00 to warm up power clean and pullups

WOD with a partner
50 rounds for time
5 AKBS 50/35
3 pull-ups
1 power clean @ 80% 1RM power clean

• 1 partner completes a round then the next partner completes a round until 50 rounds are completed.

Complete as many rounds as possible in 12 minutes of

• 3 rope climbs, from seated to 10 ft.
• 50 double-unders

For time:

21-15-9-15-21

Hang Squat Snatch 50/37,5kg
Chest to bar pull ups

3 rounds

1:00 Easy Bike
5 Scapula Pull ups
5 Scapula Push Ups
8 Stiff leg sit ups
6 Push Ups

OTM 10 minute
Pull up x 2

Go every 2:00 x 6-8 sets
2 Power Snatch
2 Overhead Squat
4-8 Unbroken Toes to Bar
- Increasing weight every 2:00. Aim for challenging effort by the end.

2 rounds:
*30 pull ups
*30 push ups

Every min 3 burpees untill the work is done

20 jumping bar MU
every 5 stop and do 10 front squats @65