1) Back squat 8x65%, 8x70%, 8x75%, 8x80%

Partner AMRAP 30

20cal row
20 box jump over
20cal row
20 burpee box over
20cal row
20 Double Db box step over

“I Go, You Go”
AMRAP 12
3 Thrusters 70/50kg
5 Pushups
8 Squats

4 Rounds HR Zone 2 - 3

5 Minutes Row ( use power/time monitor )
2 Minutes Pistols Squats
5 Minutes Bike
2 Minutes Jump Rope ( Double Unders, Cross Overs, Triples... )

20 wall-ball shots
20 deadlifts (35/52,5 kg)
20 box jumps
20 push presses
20 toes-to-bars
Rest 1:00

Scaled WOD
3 rounds for time of:
15 wall-ball shots
15 deadlifts
15 box jumps
15 push presses
15 lying leg raises
Rest 1:00

Weighted Pull ups 3 sets
(45%x5reps + 55%x5reps + 65% x max reps)
rest 2-3 min bwn sets

For time
30 KB swing 24/16
6 wall walk
20 KB swing
3 wall walk
10 KB swing
1 wall walk

Deadlift ( Deadstop, cannot drop barbell btw reps )

4-4-4-4-4-4 Build in Heavy

Go every 2:30

For time
9-15-21-15-9 reps of:
Toes-to-bar
Shoulder to Overhead 60/40kg
Front Squats

Strength (load)

6 Rounds of
10 (5/5) weighted lunges.
20 KB Snatch (10/10)
30 Air squats

4:00 send-off

Accessory:

5 rounds of:
10 Bent over row
10 Strict toes to bar
10 Box jumps

Rest 90-120 s. between rounds