Optional Accessory:

3-4 rounds, rest as needed:

1) 15-25 GHD Sit-Up
2) 10 Prone KB Row
3) 3-10 Bar Dip (from the top of bar MU)

RPE 3-4

Partner wod:

30 squat cleans 80/50kg
60 C2B
90 Wall ball shot 9/6kg

1 athelete starts on row
1 athelete starts on cleans
switch every 10 cal.

TC: 30 min

2min ON/2min OFF

A) Row 25/18 Cal. + ME Burpee over Rower
B) Assault Bike 25/18 Cal. + ME Squats
C) Row 25/18 Cal. + ME DB Snatches
D) SkiErg 25/18 Cal. + ME V-Ups
E) Row 25/18 Cal. + ME Wall Balls
F) Sled Push (4x15m) + ME Burpee Box Jump Overs
G) Row 25/18 Cal. + ME Burpee over Obstacle
H) 50 Double Unders + ME Pushups
F) AMRAP of: 7 KB Swings - 7 Goblet Squats

Max Rep Squat Snatch @80%of the day in 5min.

If you fail→ 30sec penalty (you can´t lift during that time)

Score: reps

RPE 5 (maximum effort)

Underhand Grip Banded Pushdowns: 3 x 20-30. Rest 60s.

Intervals, 3R: (30 min)

AMRAP 2:30 min
3 OHS
3 burpees

• 2:30 min rest

AMRAP 2:30 min
5 KTE
10 KB-swings 32/24 kg

• 2:30 min rest

For time:

150 Wallball (“Karen”)

Every time you stop→ Row 10/7 cal

RPE 4-5

For time:
Buy in: Row 1000m

Then
1-10 Up and Down
10-1 KBS 24/16kg

Cash Out: Row 500m

Overall RPE 4-5

Start this workout by rowing 1000m, then 1 Up and Down and 10 KBS, 2 Up and Down and 9 KBS...Final round is 10 Up and Down and 1 KBS. Finish your workout by rowing 500m.

Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

Gymnastics Strength:

5 rounds, 20sec ON, 40sec OFF

1) Bottom of Ring Dip
2) Chin Over Bar
3) Handstand hold
4) L-Hang

Scale if needed (time, movements).