1. 10-15 Double KB push press
2. 1-5 strict ring pull up (scale to bar or banded pull up
3. 30-50 DU's (scale reps or 40 sec's practice)

For time:

3 L-sit rope climbs

rest 2 min

5 legless rope climbs

rest 2 min

7 rope climbs

Scaled:

3 x

5 ropeclimbs
1 min L-sit hold
2 min rest

AFAP (As Fast As Possible)
5 rounds for time of
35 Kettlebell Swings 24/16kg
30 Push Ups
25 Pull Ups
20 Burpees
800m Run

Complete the following for time
80 KB Lunges 24/16kg
60 KB Swings
40 Pull Ups
20 Burpee Box Jump

Time Cap 12 Mins

2 Rounds:

3 min Row (Cal.)

rest 30sec

3 min AMRAP: 8 box jumps, 10 OH walking lunge 20/15kg plate and 12 Kettlebell swings (32/24 kg)

rest 30sec

3 min Shuttle Run

rest 30sec

3 min AMRAP: CINDY (5 Pullups 10 Pushups 15 Squats)

rest 30sec

3 min Double Unders

rest 90sec

AFAP (As Fast As Possible)
4 rounds for time of
10 Sumo Deadlift High Pulls 42,5/30kg
10 Push Presses 42,5/30kg
20 Back Squats 42,5/30kg

Partner WOD
30min AMRAP of:
1min Chin over Bar,
1min L-Sit,
1min Handstand,
1min Hollow position

Double alternating tabata for a total of 8 minutes:
- Plank
- Push-ups
Score is the lowest reps of push-ups on one round

In teams of 2, complete the following for time:
1600m Medball relay run
100 partnered burpee wall ball shots
(Perform a burpee immediately after throwing the ball and before catching it from your partner)
200 Push ups
300 DU´s
400m walking lunges relay with medball
(Only the partner with the ball may lunge the team forward)

3 position Snatch (hips+ knee+ ground) 5x(3+3+3)