Teams of 2:
AMRAP 20:00
21 x Wall Ball @ 6/10kg
½ Stairs / 200 Meter Run
The first partner completes the full round (21 Wallballs, 200m Run), and then tags the second partner to do the same. Score is total rounds and reps completed inside the team.

For Time :
► Cash In : 100 Burpees
► 1000 m Run avec 15kg.H / 10kg. F
► 1000 m Row
► 1000 m Run avec 15kg.H / 10kg. F
► 1000 m Row

1. Power Snatch
   (65%/2)3

2. Snatch Pull
   (75%/3)3

3. Overhead Squat
   (65%/3)3

4. Conditioning
   For time:
   30 Box Jumps (30/24")
   30 C2B Pull-ups
   30 KB Swings (2/1.5 Pood)
   30 Front Squats (135/95#)
   30 T2B
   30 Push Press (135/95#)
   30 Power Cleans (135/95#)
   30 Wallballs (30/20#)
   30 Bar Facing Burpees
   60 SU

• For Time:
Plyo Box Burpees Jump Overs (60/50 cm) 30 reps
Pull Ups 30 reps
Plyo Box Burpees Jump Overs (60/50 cm) 20 reps
Pull Ups 20 reps
Plyo Box Burpees Jump Overs (60/50 cm) 10 reps
Pull Ups 10 reps

AMRAP 10 minutes of:

30 Double Unders
15 Air Squats
5 Pull Ups

A: Build up to heavy 5rep bench press

B: Partner wod
6 rft, alternate exercise
12 ring dips
12 db push press
12 lateral Burpee over paralette

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

choose one or two
back squat 3x3@80%
bench 3x3 @80%

Metcon(8)
tabata
squats
pull ups

Metcon-comp(8)
tabata
pistols
c2b

Finisher
100 knee tap crunch
stretch and roll

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

10x
1min Assaultbike
1 min row
1 min ski
105s rest

Go hard but sustainable pace. Take calories on each machine as goal.