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

Amrap 25
60 Air squats, partner in the bottom of the squat
30 pullups, partner chin over bar
60 Air squats, partner in the bottom of the squat
30 push-up, partner in the bottom of push-up (chest 1cm off from floor)

DELOAD WEEK

A) 1x max reps strict pull-ups
1x max reps strict handstand push-ups
Choose scaling that allows you to perform 8+ reps

B) 4 rounds
30s wall handstand hold
30s rest
30s rings to chest hold
30s rest
30s hollow hold
30s rest