Partner WOD

50 Cal.
50 Wall Balls
50 Partner Situps (ball over box)

50 Cal.
50 Burpee Box Jump Overs
50 Partner Pushups

50 Cal.
50 Strict Chinups
50 Burpee over Partner (plank)

50 Cal.
50 DB Snatches
50m SIngle Arm Overhead Walking Lunges
+
Max Cal. Until the clock hits 45min

3 rounds for quality
6 rring dips

6 strict C2B

6 wind shield wipers

36s HBH

12 min AMRAP

4 l-pull ups

6 ring dips

8 back squats80kg/50kg

10 box jumps 60cm/50cm

Odd: 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
Even: 100m Skillmill run

2 x AMRAP 4 / 1min Rest:
10 Burpees
10 Alt. DB snatches 22,5/15kg

AMRAP 12:00
15 Calorie Row
12 Power Snatch @42.5/30kg
9 Overhead Squats @42.5/30kg

6 Suitcase deadlifts + 5 Hang power cleans + 4 Front squats + 3 Strict presses
Odd: Right arm
Even: Left arm
So its all the movements during 1 minute. Goal is to go unbroken. Scale if needed.

KB 24/16kg

21-15-9
Row calories
HRPU
DB thrusters 2x15/10kg
Remainder:
DU
Score number of DU´s

Floor Press in Bridge: Heavy 4 in 7 sets. Rest 2 mins
- close grip. Slightly inside of shoulder width
- Option: Only add weight if form permits.

Heavy 4 in 7 sets. Rest 2mins

With partner:
Row / Air bike: 15/12 cal
Burpee Box jump: 1-2-3-4-5-...

• split any way