25 wallballs 9kg/6kg
50 doubleunders
20 thrusters 42,5kg/35kg
50 doubleunders
20 pull ups
50 doubleunders
20 ring push ups
50 doubleunders

15 min AMRAP for QUALITY

5 strict pull-up
10 push up
15 air squat

Tiimi-WOD

20 cal row
30 burpees
3 rope
30 OH lunges 20/15kg
30 Kettlebell swing 24/16kg
30 burpees

WOD
Complete with a pair:
Game plan for speed, other rests while other performs.
Row 1500m
100 ab-mat sit ups
60 burpees
40 pull ups
1000m total shuttle run

10 min AMRAP
Max distance sled push
Every odd minute: 6 burpees (wod starts with burpees)"

Back squat
wendler Cycle 2
5x 40%

5x 45%

3x 55%

3x 65%

3x 75%

3+x 85%

10 min AMRAP
10 air squats
10 push ups
10 sit ups
6 burpees

For time:
10,9,8,7,6,5,4,3,2,1

Kipping Pull Up's
Kipping T2B

10-9-8...-1 Power Cleans (75%)
20-18-...-2 Pull-ups
Partner 1 starts with 10 PC, once completed partner 2 does 20 pull-ups
Then partner 1 does 9 PC etc.
Once down to 1 and 2 reps the roles switch and they start making their
way back up…
Partner 1 does 2 pull-ups, partner 2 does 1 PC…until they reach 20 Pull-ups and 10 PC!!

Spend 30 minutes on your mobility goats.