Male 60kg/ female 42,5kg
1. min 1rep
2. min 2 reps
3. min 3 reps
continue as long as you can complete all the reps in one min.

Front Squat 5x10x55%

(On the 2:00)
5 Repetitions @ 80%
1 Repetition @ 86%
5 Repetitions @ 83%
1 Repetition @ 89%
5 Repetitions @ 86%
1 Repetition @ 92%
Building upon last week.

3 rounds
400m run
21 T2Bs
12 push ups

Partner WOD

Run 800m (together)

then
2 Rounds of:
50 Burpees
40 Pullups
30 Pistols
20 KB Swings 24/16kg
10 Handstand Pushups

Then
Run 800m (together)

AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

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...