Partner WOD
20min AMRAP of:
"I Go, You Go"
5 Pushups
10 Situps
15 Squats

rest 3min

10min Plank
(one at the time)

Rest 2min

5min Hanging in the rack
(one at the time)

(5 Burpee penalty every time BOTH rests.)

Deadlift
6-6-6-6
Leave 4-6 reps in the tank
Rest 90s. between sets

• Clean pull + Low hang power clean + Push jerk x5

• Power clean + Push jerk: 3x3

3-5 Deficit HSPU
1-3 Rope climb
Rest 2min...

EMOM 14 , alternating 60sec. btw. sumodeadlift highpull & front squat

M: 50kg
W: 35kg

100 DUs
100 cal airbike

3-5 rds:
6-10 Strict T2B
30-45s. Kb front rack carry
6-10 Push up

(Rest as needed.)

Alternate through for 20 Mins
1. 10-15 v-sit up
2. 10-15m handstand walk (scale 3 wall climbs)
3. 5-8 strict pull ups
4. 45 sec dead hang

EMOM 20:
Minute 1: 12 T2B
Minute 2: 12 Hang Power Cleans (52,5; 35kg)
Minute 3: 12 Push Press (52,5; 35kg)
Minute 4: 12 Box Jumps w. step down (24, 20)
Minute 5: 100 ft. Bear Crawl

15
Rest 60s.
12
Rest 45s.
9
Rest 30s.
6
Rest 15s
3

(Go UB, if possible)