"Partner WOD"

100 Wall Balls
50 Burpees
100 Sit Ups
50 Burpees
100 Push Ups
50 Burpees
100 Pull Ups
50 Burpees
100 Squats
50 Burpees
100 Deadlift 100/70kg
50 Burpees
100 OH Squats (Medball)

AMRAP 10min
20s ring dip bottom hold
20s ring dip top hold
50 double under

AMRAP8 x 2, rest 4
A)
12/9 cal row
12 DB snatch alt. 1x50/35lb
10 t2b

B)
10 burpee box step up 50/60cm
10 KB high pull 1x24/16kg
5 wallwalk

RPE 4.0-4.5

For time:

800m run
15 clean& jerk @60/40kg

Kipping pull up practice
*
Gymnastics holds 5 x 20/40

1) chin over bar
2) hollow hold
3) bottom of pushup
4) superman hold

For time:

50 hop over bar
25 front squat
50 hop over bar
25 stoh @60/40kg

(Target under 6min, Time cap 8min)

E5MOMx5

400m run
10 pull up
10 box jump over

EMOM x32

1) 8-16cal echo
2) 10-20 kbs
3) 8-16cal row
4) 8-16 pull up

Gymnastics holds 5rounds 20 On / 40s Off

1) Hs hold
2) chin over bar
3) ring support/ or top of push up
4) hollow hold

Rest & Recover