A: Partner WOD
Alternate full rounds
10min amrap
10 OHS 42/30kg
5 Burpees Over the Barbell
5min rest
10min amrap:
Row 150 Meters
15 RKB swing 32/24kg

https://www.youtube.com/watch?time_continue=1&v=7Tx_qGl_L74

3RFQ
1 Minute of Each
Single Leg balance (ea)
*floating knee at 90degrees *

SL Deadlift (ea)
Hold light KB in opposite hand to plant leg

5 SL Squats (ea)
5sec decent

Resisted Nasal Breathing: 15 breaths.
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Run 5,000 meters

Practice SLIPS for same duration as 5K run.

Samat hommat.

*3 Rounds for total time *

Score is your total time minus the breaks

• 80 Double unders
• 5 Ring Muscle-ups
• 3 Bro Complexes 60kg
• 13 Bar Facing Burpees
• 3 Bro Complexes 60kg
• 5 Ring Muscle-ups
• 80 Double unders
• 2 minute break

THE BRO COMPLEX IS:

Each BRO COMPLEX must be done unbroken to count - If not possible, scale down

• 3 Clean and jerk (Touch and go)
• 6 Steps walking front rack lunges (Alternating)

For time:
10-8-6-4-2 Power clean
15 Wallballs
10 Dips
Time cap: 16’

Accessory:
3-4 Sets
Overhead carry 40m
Hollow hold max. sec
Rest 1’

GYMNASTIC SKILLS:
TOES TO RING PROGRESSION

15 MIN AMRAP
5 WEIGHTED BOX STEPS OVER
10 TOES RO RINGS
15 MED BALL CLEAN

4RFQ
10 Seated SA DB Press (ea)
10 Ring Rows w/ 5sec Lower
10 Press Ups w/ 5sec Lower
10 SA Upright Row (ea)
rest as needed