1.) Row / Air bike
2.) Toes to bar
3.) Overhead squat
4.) Box jump
5.) Rest...

• go sustainable pace
• you choose reps & weights

Hs walk

Wod
in teams of three
Row 300 calories

GYMNASTIC STRENGTH 2-4 rounds, rest as needed

10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold

RPE 3 to 4

"Air Conditioning"
On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (70's/50's)
20 Wallballs (20/14)
20/15 Calorie Row

Kilos: Dumbbells: 30's/22.5's, Wallball: 9/6

CONDITIONING

For time:
1-10 cal Airbike
10-1 KBS

First 1cal with airbike and 10 KBS, then 2 cal and 9KBS...Last round is 10cal and 1KBS.

RPE 3 to 4

Target: unbroken sets

Overhead Squat: Build to a challenging set of 4. Rest 90s.

• Done from the rack. 6-7 sets
• Beginner: Goblet Squat Squat: 5 x 6-8. Rest 90s. Challenging weights.

Partner WOD
“I Go, You Go”
AMRAP 10
10 Wall Balls
5 Burpee-Box Jump Overs

3-4x:
30sec Back extension hold (hold body parallel on a bench with partner)
30 Tucked hollow rocks

12 Intervals
New every 3rd minute

20/15 Cal
A) Assault Bike
B) SkiErg
C) Row

8x
3min ON/2min OFF

A) Max Cal. Row

B) AMRAP of
8 Power Snatches 35/25kg
25 Double Unders

C) Max Cal. BikeErg/Assault Bike

D) AMRAP of
10 DB Snatches 22,5/15kg
10 Box Step-ups with DB