B: Partner WOD – 5 Rounds
*10/10 DB Thrusters (60/40)
*1 Partner Works at a time
continue where you left off w/
Part A… But do STRICT PULLUPS
30 UNBROKEN Double-Unders
8 KB Snatch + 30m OH Carry (L)
8 KB Snatch + 30m OH Carry (R.)
*score is total team cals
A1: 5-4-3-2-1 Front Squat
A2: 5×10 Banded Face Pulls
B: Every 3 min for 5 sets
ME Assault Bike Cals in 15s
A1: 5-4-3-2-1 Strict Press
A2: 5×15/15 Lat Band Walks
20 movements, 22 reps of each
(11) Front Rack Lunges (95/65)
(16) Alt DB Snatches (50/35)
(17) Good Mornings (95/65)
(19) Calorie Assault Bike
(20) Devil’s Presses (35/20)
A: 15min EMOM (Skill Focus!)
Min 1: 5/5 Lateral Ski Jumps
Min 2: 1.1.1 Hips to Bar (or 10-15 straight arm pull downs)
Min 3: 5 Hollow Body Ring Transitions (or 5-10 GHD sit-ups)
B: 5 Times Through
60s DB Step Ups (50/35)
60s Rest
60s Burpee Muscle-Ups
60s Rest
A1)6×4 Bench Press (20X1 Tempo)
A2)6×4 Nordic Hamstring Curls
B)10min AMRAP
250/200m Row
10m HS Walk (+10m/round)
Scaled : Sub 2 Wall Walks, adding 2/round
Min 1: 5/5 1Arm DB High Pull