Body building 30min:

3-10 pull up
10+10 Db press
10 Db romanian deadlift
10 Goblet squat
10-20cal machine

AMRAP 40

2 Rounds of:
5 Pullups
10 Pushups
15 Sit-ups
20 Squats
+
25/18 Calories
+
2 Rounds of:
6 Single Arm Devils Presses 22,5/15kg
12 Box Jumps
18 KB Swings 24/16kg
+
2 Rounds of:
10x7,5m Shuttle Run
15 Wall Balls

Partner workout

For time
250 double under / single under
100 KB swing 24/16
80 cal row
40 one arm devil's press 22,5/15
80 cal row
100 KB goblet squat 24/16
250 double under / single under

*Share repetitions with partner

30 snatches (25/35 kg)
30 synchronized bar-facing burpees
24 snatches (30/42,5 kg)
24 synchronized bar-facing burpees
18 snatches (35/52,5 kg)
18 synchronized bar-facing burpees
12 snatches (40/57,5 kg)
12 synchronized bar-facing burpees

Scaled WOD
For time with a partner:
30 snatches (15/20 kg)
12 synchronized bar-facing burpees
24 snatches (15/20 kg)
12 synchronized bar-facing burpees
18 snatches (15/20 kg)
12 synchronized bar-facing burpees
12 snatches (15/20 kg)
12 synchronized bar-facing burpees

4 Min Erg Or Shuttle Run
4 Min Amrap 10 Sit Up 10 Push Up
2 Min Erg Or Shuttle Run
2 Min Amrap Strict Pull Ups
*4 Min Erg Goal 1000+/800+m row or ski / 2000+/1600+ Bike
*2 Min Erg Goal 500+/400+ Row Or Ski / 1000+/800+ Bike
*Scale Pull ups to banded pull ups but challenging!!!

Tempo Front squat 31X1
3 x 8 @ moderate weight all sets
3 down, 1 pause in bottom, fast up, 1 pause on top
RPE 6

4x8 Seal Row
- Go by feel
- 2min Rest btw sets

• 20 minutes to build up for moderate 2 + 2
• 20 minutes for singles.

6rounds: 30s on/30s off

1) echo
2) kbs
3) ski
4) sit up

30 box jump-overs (51/61 cm)
20 shoulder-to-overheads (42,5/60kg)
10 rope climbs
– Must clear the box.

Scaled WOD
For time:
30 box step-ups
20 shoulder-to-overheads
5 rope pull-to-stands