For time
9 Bar muscle up
5 Wall climb
12 Pistol
9 Bar muscle up
5 Wall climb
18 Pistol
9 Bar muscle up
5 Wall climb
24 Pistol

Timecap: 15 mins

40 min, 8 rounds

*1 min 30 sec assaultbike, 30 sec rest
*2 min 7-14 toes to bar
*3 min 30 sec ski/row, 30 sec rest
*4 min 8-12 alternate leg pistol squats
*5 min rest

For time:
30-20-10
DB Alternating DB Snatch (50, 35)
Wallballs (20, 14)
Then,
800m run (2x Stairs)
Then,
9-15-21
Toes to bar
*3 Wall Climbs after each set of T2B

• 20:00 Cap

For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Teams of 2
AMRAP 15
10 Burpee box jumps
20 Kbs 24/16
30 Split jumps
From 15 to 20 mins.
do 400m medball run + ME Wall balls
(Score is 3RM + reps + wb combined)

30 min team of 3 WOD,

Complete together AMRAP

30 m handstand walk / 15 PEP (one athelete walks at the time, switch from failure, untill 30 m is completed as a team)
300 m run (run together as a team)
30 HSPU
300 m run
30 toes to bar
300 m run
30 pistol squats
300 m run

4 rds: every 75s.
1. Row
2. Rope climb
3. High box jump

Rest 3min...

4 rds: every 75s.
1. Push sled
2. Tire flip / Sandback clean
3. One hand push press

You choose reps.

10m Dragon Squat,
1-3 Skin the Cat,
5sec Banded Core Hold,
Bridge Hold,
10+10 Ring Circles

Wide Stance Box Squat: 4 x 5 @60%, every 60s.
- Use a box close to parallel

Then,

3 sets of 3 of up to a challenging set Wide Stance Box Squat. Rest 1:30-2:00

• Same box now working up to a heavy set of 3
• This should heavy but not a max.
• Have spotters on both sides of the bar just in case.

• All sets with same weight
• Start every rep with "dead" barbell, NO TNG!!
• Be fast on your way up 1sec
• Slow and controlled on your way down 2-3sec
• Rest 2-3min btw sets