Row, Bike, Ski Erg, sled push, ½ stairs or running
10 x 30s on/60s off.

RX
20 ROUNDS FOR TIME
1 Power Clean @90/65kg
2 Box Jump Overs @60/50cm
3 Chest to Bar Pull-Ups

SCALED
20 ROUNDS FOR TIME
1 Power Clean @ moderate
2 Box Jump Overs @60/50cm
3 Pull-Ups / Jumping Pull-Ups
RPE 9

Timecap: 15 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Prayer/Lat Stretch on Box
20 Banded Ws
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-

Partner WOD, for time;

10-1 x Burpee + 20m shuttle run (10m+10m)

• One works, one rests.
• Partner one does 10 x burpee + 20m run, then partner two does 9 x burpee + 20m run, etc.

Record partner, time and overall satisfaction level!

8 rounds, going every 4th min of:
10 Burpees,
20 Walking Lunges,
20 Double Unders,
Shuttle Run, 25m (5 x 5m)

Record scaling, round times and total work time (if taken) and level of happiness.

Record details!

5 x 2 min rounds:
12 x Step Back Lunge (weighted, 6 each leg)
2 x Weighted Strict Chin-Up
Rest whatever is left in the 2mins.

Record details and thoughts.

1000m Row
then immediately
21-15-9 reps of
Box Jump @ 61/51cm (must step down)
Kipping Toes to Bar.

Record any scaling and other details.

For time;
3 x Rope Climb
3 x 10m Sled Push @ 80/60kg
12 x Snatch Dumbbell @ 50/35lbs (alternating).
3 min CAP

20 min on the minute:
Front Squat x 4-10 @ 75% (from rack)
Box Jump (step down) x 8-20 @ 61/51cm
Hang Power Clean x 6-12 @ 50% (from floor)
Strict HSPU x 2-6 (add deficit if required, pike scale reps up to 6-12),
Rest

Rotate each minute.

Record weights, scaling, reps and thoughts.

16min OTM:
5-20 x Kipping Toes to Bar
20 x Lateral Jump
1-6 x Strict Chin-Up
Rest 1min

Record any scaling and important details.