For time with a partner
Complete together
100 burpees other is hanging
50 DB Thrusters
100 airsquats partner does wall sit hold
50 DB Devilpress
100 SU partner in inchwormhold
50 DB Manmakers
50 burpees other is hanging
100 Thrusters
50 airsquats, other in wall sit hold
100 Devilpress
50 SU and other in inchwormhold
100 Manmakers 🧔

DB weight 50lbs/35lbs

Timecap 40 min

Once, for quality:
900 m row or 4 min bike
90 kb swings
900 m row or 4 min bike
90 DU
900 m row or 4 min bike
90 sit ups
900 m row or 4 min bike
90 air squats
900 m row or 4 min bike

For Time:
Buy-In: 25 Burpees

21-15-9
Shoulder to Overhead 60/40kg
Pull-ups

Cash-Out: 25 Burpees

odd mins
Decline Ring Row x 8-10
Even mins
Push Ups w/parallettes x 8-10

1 x Rope Climp
6 x HSPU

Overhead Squat
4x8, Tempo 3010
Rest 90s

CONDITIONING
EMOM x 20

1) 3-5 Manmaker (light load) video
2) 20-50 DU
3) 20 Banded KBS video
4) 10-20 Mountain Climber

Overall RPE 3. This is not all out. Concentrate on moving well and efficiently.

EMOM 5
5 Jerks
+
EMOM 5
3 Jerks

Wod
6 min amrap
20 Wall ball
10 Deadlift 100/70kg

Emom7
- 4-10 one leg v up
- 4-10 v-up / tuck up
- 4-10 sec hollow hold

All movements unbroken and should be performed in less than 40 seconds. Remember that less reps with good quality is always better option!