9 - 7 - 5
Deficit HSPU (10cm)
Devils step box step over 2 x 15/10kg

Timecap 5min

40min steady basic conditioning pace

Row @ 70% pace

12 Alt. Box step up
15 KBS
30s Ring plank hold
45s 2xDB front rack carry

Back squat 6 x 3 + 1 x 8

Partner WOD for time

100 thrusters @ 60/40kg

• you go I go
• every two minutes on the minute both row 10/8cal
• start with rowing

"The Unknown Soldier"

6 rounds for time of:
10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski/1000m Bike

3 min rest between rounds.

2 x 5/5 Weighted lunge, ft. Rack. Heavy.

For time with a buddy 30 Rounds:

YGIG / round
2 Back Squat @ 75%
6 T2B
8 DB Snatch 22.5/15kg

TC 40min

7 min AMRAP:

• 15 C&J at 95/65
• 15 C&J at 135/95
• 15 C&J at 185/115
• Remaining Time Max Reps at 205/135

15 minute AMRAP:

22 x hand-release push-up
12 x box jump (75cm)
2 x rope climb

6 min AMRAP:

• 5 push presses (60% 1RM)
• 10 pull-ups