Partner Wod
Treeni:
6 rounds (each)
Dual db/kb hang clean 4
Double unders 20
T2b 6

you go, i go

Time cap 12 min

Hiki:
12min Amrap
Dual db/kb hang clean 4
Single unders 20
Hanging knee raise 6

you go i go

rest 4min btw sets
Ergo cal

Accessory
Treeni:
3 Rounds
Strict /kipping Hspu 3
UB Strict Pull up 15
Kb side crunch 15+15

Hiki:
3 Rounds
Single arm db press 4-6
Ub Strict Pull up 15
Kb side crunch 15+15
Machine 15 cal

1) Back squat 3x3x80%
2) Back Squat explosive 3x5x60%

On The Minute x 10:
3 Power Cleans
3 Front Squats
3 Push Jerks

*Score = Lowest Completed Weight

partner WOD, you go, i go
4rds for time
4 Rope Climb
20 Bar Facing Burpee
14 DL 100/70kg

For time:

Rx:
50 Box jump (60/50)
50 Knees to elbows
50 Air squat
50 Sit-up
50 Pistol squat
50 Burpee to target
50 Push press (42,5/30)

Cap 40min.

For time:

Rx+:
50 Box jump (75/60)
50 Knees to elbows
50 Front squat (42,5/30)
50 GHD sit-up
50 Pistol squat
50 Burpee to target
50 Thruster (42,5/30)

Cap 40min

Go every 4:00 x 4 sets
7 Kipping Pull-ups
15 Toes To Bar
20 Barbell Rows
30 Double Unders

• Rows should go in 1 or 2 sets
• Rx+: 2-5 Ring Muscle-ups for Pull-ups

Push Press
Build to a heavy single over 6 sets. Rest 2:00
- Sets of: 3,2,2,1,1,1
- Option: 5 x 5, adding weight if form permits

Back squat 1x20