• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Wide-grip Pull Ups 5 reps
Strict Handstand Push Ups 5-7 reps
Pistol Squats 10 reps
Toes to Bar 7 reps

AMRAP 30:00 with a partner:
400 Meter Run /400m Row / 400m Ski
20 Deadlifts @100/70kg
400 Meter Run / 400m Row / 400m Ski
20 C2B kipping
400 Meter Run / 400m Row / 400m Ski
20 Alternating Pistols

GOAL: 3+ rounds

*One person works - split however desired.
- Scale CTBs: less, regular kipping pull-up, partner assisted strict CTB reps

• 6 Min EMOM of:
BB Squat Snatch
1st & 2nd Min
95% 1RM 1-1 rep
3rd & 4th Min
90% 1RM 1-1 rep
5th & 6th Min
85% 1RM 2-2 reps

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

• 8 Interval of:
Row 4:00 @ 85-90% MHR
2:00 rest each interval

6 min AMRAP

10 x thruster, 10/20 kg
10 x thruster, 15/30 kg
10 x thruster, 20/40 kg...

2 min rest

4 min AMRAP

5 x rengassoutu
5 x polvet kyynärpäihin

135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

3 rounds
8 cal bike or row
10 air squats

Front squats
EMOM x 10
5 reps
*staying at same weight

WOD
Every 5:00 for 25:00 (4 rounds)
400m row
5 burpees
10 ring rows
15 wallballs
20 walking lunges

• if 1st round takes longer than 4:30 to compete scale row to 200m

In teams of 3 ”I go, You go”

150cal bike OR 300cal row

FOR TIME

ALL OUT! This is sprint!

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps