WOD

8RFT

8 toes through rings

10 box jumps 20"/24"

12 push ups

400m row

At home variation

8RFT

8 V ups

10 tuck jumps

12 push ups

400m run

Push press

7-7-5-5-3-1

Every 3 minutes

Accessory

5 x 5 weighted dip

• don't go to failure
• use a weight that allows for all 5 reps to be performed unbroken

Strength

3RM Press

AMRAP 8 with a partner of:
5 Wall ball@9/6kg
5 burpee
5 kipping HSPU/Box HSPU/pike push up
- 1 partner completing a full round while the other partner rests

3 mins REST

AMRAP 8 with a partner of:
5 USA Swing @24/16kg
5 goblet thruster
5 Box jump@ 75/60cm
- 1 partner completing a full round while the other partner rests

3 mins REST

AMRAP 8 with a partner of:
5 Cal Bike/Row/Ski
5 Power Cleans @50/35kg
5 Front Squats
- 1 partner completing a full round while the other partner rests

weighted pull ups 5x5x30%

Push press 4x5x75%

6x 5min AMRAPs (2min rest between)

A) 30 Double Unders
10 Double DB Thrusters
10 Double DB Biceps Curls

B) 12/9 Cal Row
12 Wall Balls

C) 1-2-3-.. Burpees
2-4-6-... Situps
3-6-9-... Squats

D) 10 KB Swings 24/16kg
5x7m Shuttle Run
10 Box Jumps
5x7m Shuttle Run

E) 12/9 Cal. "Bike"
12 DB Snatches 22,5/15kg

F) 7 Jumping Pullups
7 Pushups
7 V-ups

5 rounds for time:
400m Run
15 Box Jumps 60/50cm
10 Deadlifts 85/60kg

1) Clean and jerk 6x(2+2)x65%