20 min AMRAP:
3 Burpee
9 KB Swing
15 Squat

For time
Buy In: 30 Thrusters 35/25kg
+
3 Rounds of
50 Double Unders
25 Box Jumps
15 Ground to Overhead 35/25kg
+
Cash out: 30 C2B Pullups

Wod
4 Rounds
1min Row
1min Burpee Pull up
1min Rest
1min Hspu
1min DB Clean
1min Rest

Partner wod
Teams of 2
2 Rounds
120 Air squat
40 Power Snatches 60/45kg
You go, I go

Time cap 20min

Split jerk 3x3x55%, 3x3x65%, 2x2x75%

Floor press 5-3-1
1x 5 @ 75%
1x 3 @ 85%
1x1+ @ 95%

5x2 Tempo Pause Front Squats
(3 sec down, hold 3 sec, and explosvie up)

You go, I go
5rds
30 x WB
30 x T2B
30 x Box Jumps
30 x Push Press 30/20
30cal Row
Rest 1min btw rds

Wod
Teams of 2
100 Alt. Dumbbell hang Clean and Jerk 22,5/15
- Partner Hangs from pull up bar -
100 Box Jump Overs 24/20
- Partner Holds Plank -
60 Single Arm Overhead Lunge Walk 22,5/15

TC 18 min

"HANSEN" hero WOD

5 rounds for time, 35 min CAP

30 KB swings 32/24 kg
30 Burpees
30 GHD sit-ups

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Scaling options
KB swing -> reduced weights
Burpees -> too bad, suck it up
GHD -> V-ups -> sit-ups