IN TEAMS OF 2.
AMRAP x 25 MINUTES
100m Farmer Carry (tough)
1:00 Wall Sit (:30 each)
1:00 Plank (:30 each)
50 Cal Row/Ski/Bike
40 Sit-Ups

• Option: Add weight to wall sit and/or plank with weight plate
• Split work as desired

RUNNING RBG (PERFORMANCE)

EMOM x 16 MINUTES
MIN 1&2 - 400m Run / 1+½ x Stairs
MIN 3 - 1:00 Max Weighted Sit-Ups*
MIN 4 - Rest
*Hold DB across chest. GHD Sit-Ups Optional.

---

RUNNING RBG (FITNESS)

EMOM x 16 MINUTES
MIN 1&2 - 300m Run / 1 x Stairs
MIN 3 - 1:00 Max Weighted Sit-Ups*
MIN 4 - Rest

*Hold DB across chest.

• RPE 7
• Video: https://vimeo.com/924882840?share=copy

IN TEAMS OF 2.

AMRAP x 30 MINUTES
80/60 Cal Row/Bike/Ski
60 Toes to Bar or Kip Leg Raises
40 Deadlifts
200m DB Farmer Carry

• P1 works while P2 rests.

• 21 thrusters, 115/75-85 lbs or 52.5/37 kg
• 12 rope climbs, 15 ft / 4.5 m
• 15 thrusters
• 9 rope climbs
• 9 thrusters
• 6 rope climbs

ON A 10:00 RUNNING CLOCK...
Practice Ring, Bar, Box, or Bench Dips
Bands can be an effective sacling option for dips

IN TEAMS OF 2

AMRAP x 7 MINUTES
Max Clean & Jerks @ 70-80% of the heavy single

• One works, one rests
• Any style of clean and jerk allowed today.

There is no description for this WOD as it is stat.

AMRAP 25 With partner

150 Double-Unders
50 Handstand Push Ups
15 Power Cleans 75/57,5kg

Split as you like

In 7:00 Window:
1k Row
Remaining time AMRAP: Wall Balls @9/6kg

Goal: Hard effort today
50+ reps

Extra: Tibia Raise
2 x 20 each. Rest 60s

For time :

Run 400m
12 Front Squats 60/42,5kg
Run 400m
9 Front Squat 60/42,5kg
Run 400m
6 Front Squats 60/42,5kg

TC 10