EMOM8 Rope Climbs or Legless Rope Climbs

*Athlete chooses number of Rope Climbs

*Score = Sum Total Rope Climb

1. 4 Ring Mu
2. Max Assault Bike cal
3. Max Box Jump Over
4. rest

On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.

Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%

AMRAP 7:
Power Snatches 50/35kg

On the Minute:
7 Toes to Bar

Rest 6 Minutes

AMRAP 7:
Lateral Barbell Burpees

On the Minute:
7 Push Press 50/35kg

*Score = Athletes will log Reps of Power Snatches and Reps of Lateral barb burpees. Overall score is the Sum Total Reps

5-4-3-2-1 Mave

Partner WOD

A. 6 min of I Go - You Go
10 Wall Balls
5 Pushups

rest 3 min

B. 6 min for Max Calories

rest 3 min

C. For time:
100 Situps
100 Squats
80 Toes-to-bar
80 Squats
60 DB Snatches, heavy
60 Squats
40 Box Jumps
40 Squats
20 Deadlifts 100/70kg
20 Squats

Every 60s 4rounds
snatch pull
hang power snatch
Hang Snatch

Every 90s 4rounds
Power snatch
Snatch

Every 2min 5-6 rounds
Snatch

Wod
7x 90s/90s
5 Pull up / C2b
10 Push up / Hspu
15 Goblet squat / 10 Pistols
20 Swing
15 Sit ups / V-ups
10 Ring row /Pull up
5 Wall walk

Rowing

5 x 4:00 maximum Distance.

Btw sets. four minutes recovery Echo Bike / Bike Ergo.

Target is every sets 1000/900m

Dynamic sumo deadlift
8x2r @ 40% + bands
Go every 40s.