3 Rounds for Time

5 Bar Muscle-Ups
10 Bar Facing Burpees
15 Deadlifts (225/155)
20 Wallballs (20/14)

Wod
In teams of 2- I go U go
4 min Work 1.5 min Rest

American Swing
KB Burpee
Single Arm OH Lunges
Single Arm Clean
Single Arm Thruster
Burpee
Partner Medball Sit-up

Afterparty
2 rounds (40m) / side
OH Carry

For time

• 1,000-meter run
• 30 handstand push-ups
• 1,000-meter row

3 Rounds:
2min Row
2min Ski
2min AB
2min Rest
- Go by the feel

AMRAP 40 with partner

Other : Bike Easy Pace

Other :
Row 3k
100 Box Step Overs 24"/20"
200 Sit-Ups

Split reps as you like.

4 rounds of:
10 Ab-wheels
15 MB over shoulders
5+5 Single hand Ring rows
15 MB slams
Rest

3x3 20s on/10 s off (4,5min)
Crunches
Flutter kicks
Hollow rocks

Then tabata
Plank hold

45 min
1 min run/1 min walk

3:00 Echo bike + 3:00 Row @ easy pace
+
2 – 3 Rounds
8 Tabletop pulses
6 Arch rocks
4 Burpee box jumps (build box height)
+
Build to working weight for deadlift*
* Between sets, practice/set up for the burpee box jump
– Burpee – practise, test both popping up and stepping up styles
– Box jump over – practice, drop down vs step down
– Burpee box jump over – practise, find a good feel, rhythm, tempo and breathing for both variations (step-up + pop up from the floor)
+
2 Rounds
10/7 (cal) Echo bike
3 Deadlifts @ workout weight
3 Burpee box jump over, 24/20”

20 Minutes Row @ HR Zone 3
20 Minutes Ski @ HR Zone 3
20 Minutes Bike @ HR Zone 3