FOR QUALITY:
15-12-9-6
Strict Pull-Up / Ring Row
Strict Ring / Box Dip
Push-Up

4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps

AMRAP 20:
15 Air Squats
10 Push-ups
5 Toes to Bar

Every 2 Minutes [Starting at 0:00]:
250m Row

2 wall-ball shots
2 box jump-overs
2 burpees
– After every round add 2 reps to each movement.

scaled wod
AMRAP 12:
2 wall-ball shots
2 box jump-overs
2 burpees
– After every round add 2 reps to each movement.

EMOM 10
1. 6 thruster @moderate
2. rest

Max reps strict press
RX: 40/25kg
Sc1: 30/20kg
Sc2: 20/15kg

Jerk 5 x 1

Squat clean + Split jerk
6x2+1

• Moderate

2 x 20 (Total Steps)

3x 6 + 6 V1