3rounds:

3-10 strict pull up + 20-30s hollow hold

3 rounds for time

35 Abmat sit ups
15 Burpee over abmat
200m Run with abmat

TC 15MIN

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target / 14 lb. to 9-foot target
30 cleans, 135 lb. / 95 lb.
20 muscle-ups

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg ball and 61-kg clean for the Men, 6-kg ball and 43-kg clean for the Women.

8 sets of Back Squat
Set 1: 7 @70%
Set 2-3: 6 at 75%
Set 4-5: 5 @80%
Set 6-7: 3 @85%
Set 8: 1 @87%
- Rest 2-3min btw sets.

12 Min For Quality
15 Dual Dumbbell Romanian Deadlifts
10m+10m Dual Dumbbell Overhead Walk
15 Dual Dumbbell Bent Over Rows
10 Box Jumps

AMRAP 5:
10 squat snatches (25/35 kg)
20 box jump-overs (51/61 cm)
30 kipping pull-ups
Rest 5 minutes
AMRAP 5:
10 power snatches (25/35 kg)
20 box jump-overs (51/61 cm)
30 strict pull-ups

ScaledWOD
AMRAP 5:
10 hang power snatches
20 box step-overs
20 jumping pull-ups
Rest 5 minutes
AMRAP 5:
10 hang power snatches
20 box jump-overs
20 ring rows

WORKOUT (PERFORMANCE)
FOR TIME
800m Run / 3 x Stairs
30 Shoulder to Overhead @42.5/30kg
40 Russian KB Swings @32/24kg
100 Sit-Ups
40 Russian KB Swings
30 Shoulder to Overhead
800m Run / 3 x Stairs

WORKOUT (Fitness)
FOR TIME
800m Run / 3 x Stairs
30 Shoulder to Overhead @30/20kg
40 Russian KB Swings @24/16kg
100 Sit-Ups
40 Russian KB Swings
30 Shoulder to Overhead
800m Run / 3 x Stairs

• RPE: 7
• Cap 22:00
• Daily Video: https://vimeo.com/794420337

Treeni 2
Warm Up
3 rounds
1:00 cardio machine
10+10 half kneeling press
10-15s l-sit hold on rings / bwn boxes
5 sharp box jumps

Strenght
Push Press 5x10 reps @55-60-3x65%
rest 2-2.5 min
Strict Pull Ups
emom 5 : 5-8 reps

Metcon
4 rounds for time with partner
30/24 cal row/bike erg/ski or 25/20 cal air bike
25 wall ball shots
you go, I go!

16 x E2MOM (New start every 2nd minute)

A.
8...12 Line facing burpee + 7,5m run
(do a line facing burpee and then run 7,5m = 1 rep)

B.
2 Rounds of
6/5 Cal Echo/Assualt bike or 10/8 Cal Bike Erg
5 Wall Balls

C.
2 Rounds of
1 Single Arm Devil Press
4 DB Snatch
6 DB Squat

D.
12/8 Cal Row
8 Double KB bent over Row

partner WOD YGIG
50 ca row
50 deadlifts 90kg/70kg
40 syncro T2B
40 kb clean and jerks 24kg/16kg
30 push presses 50kg/35kg
30 side squats
20 partner over burpees