WOD (S):
Teams of 3 / 3 rounds
120 double unders
60 hang power clean 35/25
60 push ups
60 KBS 32/24

2 Clean & Jerk

5x6min with a partner

A) 4x
45sec ON/45sec OFF
Assault Bike

B) 3x
1min ON/1min OFF
Row

C) 4x
45sec ON/45sec OFF
SkiErg

D) 6x
30sec ON/30sec OFF
Row

E) Sled Push - Farmers Carry

3x
New Interval every 3rd minute

A) 15/10 Cal. Assault Bike + 12 Wall Balls
B) 30m Sled Push + 8 Burpee Box Jump Overs
C) 30/20 Cal. Row
D) 15/10 Cal. SkiErg + 15 Knee Hugs

4 rounds
10 HSPUs

10 T2Bs

10 passthroughs

5 sets of 7 Front Squats, doing the same weight for all sets

"Girls Gone Wild"
In Teams of 2:
1600m Run (6 x Stairs)
Then
"Karen"
150 Wallballs (20/14)
Then
"Isabel"
30 Power Snatches (60/42.5kg)
Then
"Grace"
30 Clean and Jerks (60/42.5kg)
Then,
1600m Run (6 x Stairs)

• 40:00 Cap
• Split the work in half, one working. Run/Stairs are also split.

EMOM 20 min

5-7 dips (ring/stn) or 15 box dips
15 hollow rocks
1 min lizard pose left side
1 min lizard pose right side

For time with a partner:
40-30-20-10
Box Jumps w. step down (61/51cm)
DB Renegade Rows (50/ 30)
Calorie Row (or Bike/Ski)
*15m per Arm Single-Arm Farmer Carry after each round done by each athlete

20:00 Cap
*One person works at a time.

Wide Stance Box Squat: 8 x 3 @60%, every 60s.

*Use a Parallel Box
*All sets done for speed today.