3 rounds for time
50 DUs
5 HSPUs
5 burpee box overs 60cm/50cm
300m run

AMRAP 30:00 Partner Workout
20 Box Jump Step Downs
40 Push-ups
60 total Walking OH Plate Lunge @20/15kg
2 x Stairs / 800m Row or Ski

• Rx+: 10 Ring Muscle-ups to start each round

WOD

1RM behind the neck split jerk

Deadlift

8-8-8-8-8

Every 3 minutes

WOD a

5 heavy sets of

1 Deadlift
1 Hang power clean
1 Hang cluster

(rest as needed between sets)

WOD b

5 sets of (reduced weight)

1 Deadlift
1 Hang power clean
1 Hang cluster

WOD

10-9-8-7-6-5-4-3-2-1

Pull-ups
60ft bear crawl

*10/6kg weighted vest to be worn

WOD

In Pairs:

60 rounds for time:
1 Bench Press
1 Deadlift
! Weighted Pullups

post time and weights

WOD

In a team of 3:

with a clock set to 14min:
2000m row
with the remaining time; total load GTOH

Strength

1RM Bench Press

then:

Ring Dips 7171
3 sets to failure

For those of you unfamiliar with TUT (time under tension) work, the numerical format next to the ring dip is a 4 digit number;
the first indicates a 7 second eccentric phase
the second indicates a 1 second pause at the bottom.
The third indicates a 7 second concentric phase
And the last indicates a 1 second pause at the top.

WOD

20min workout with a partner:

5 double kettlebell cleans
5 double kettlebell press
5 double kettlebell front Squats
5 l-pull ups