Working in pairs;
200 cals for Time:
Every 2 mins perform 5 synchro Burpees
Start with Burpees
Switch on the Rower as you wish

Time Cap 25 Mins

3 sets of
6/leg Weighted Box Step Ups
6/side Alt. Z-press (DB or KB)
6 Strict Toes-to-bar (as strict and slow as possible)

4 Rounds of
1min of Max reps Wall Balls
15sec rest
1min of Max reps DB Snatches 22,5/15kg
15 sec rest
1min of Max reps Box Jumps
15 sec rest
1min of Max Cals.

90 sec rest between

21-15-9:
Double Dumbell Power Cleans 22,5/15kg
Box Jump Overs
Double Dumbbell Front Squats 22,5/15kg
Toes to Bar

Clean 3x60%,3x70%, 4x1x90%

Kipping/ Bar MU

Wod
16 min Emom
A)3 Bar MU/ 6 C2B/ 9 Pull up + 12 Air squat + 1-3 BMU
B)6 Push up + 9 Sit up + 6 push up
C)Row
D)Rest

Core Complex
EMOM 6, 40s On/20s Off
1. Reverse Plank
2. Superman Rock
3. Pike Pulses

8 x Chin Up, weighted if you can
rest 3min

Front squat 3 x 5

Jätä toistoissa 9.2. varaa 2 ja 16.2. varaa 1 sekä 23.2. varaa 0 - 1.

CONDITIONING

6 rounds for time:

5 Thruster @50/35kg
9 C2B

RPE 4, not all out, but with very heavy breathing!

Time Cap 7min

Tailoring Options:
Thruster→ decrease loading to 40/30kg 
C2B→ Pull-Up