Buddy Up! It's Saturday...

Buddy WOD
Make groups of 3 pax.

40 minute AMRAP of:
4000/ 3500 m Ski Erg
*Every time you switch complete 5 Bar Muscle Ups and 10 Handstand Push Ups

then
4000/3500 m Row
*Every time you switch complete a 200 m Sandbag Run

then in remaining time
Max effort Ski Erg for Calories
*Every time you switch complete 5 Bar Muscle Ups and 10 Handstand Push Ups

LET’S GET PHYSICAL

5 Rounds for time of:
20 Calorie Row
3 Power Cleans
3 Front Squats
3 Push Jerks
3 Power Cleans
3 Front Squats
3 Push Jerks

note: Barbell at 85/65 kg

LET’S GET PHYSICAL

A. Split Squats 2 | 8-12 | '90

B. L-Sit reverse Tabata/Hollow Hold

C. 15 minute AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats

LET’S GET PHYSICAL

A. Snatch 7 | 3 | "90

B. 16 minute AMRAP of:
400 m Run
7 Power Snatches 70/45 kg
then max effort Wall Ball Shots

note: when you have to break up your wall ball shots or when the wall ball is dropped, immediatly start your Run again

LET’S GET PHYSICAL

A. 2 Push Jerk + 3 Split Jerk 6 | 1 | 2"

B. 2 x 6 minute AMRAP's of:
10 Box Jump Overs
10 Alternating Dumbbell Hang Snatches
10 Toes to Bar
note: Rest 2 minutes between AMRAP's

LET’S GET PHYSICAL

A. 3 Front Squats + 6 Back Squats 5 | 1 | 3"

B. 12 minute AMRAP of:
12 Handstand Push Ups
12 Calorie Row
12 Burpees over the Rower

LET’S GET PHYSICAL

Buddy WOD
30 minute AMRAP of:
200 m Run
7 Double Dumbbell Hang Clusters
7 Burpees
7 Strict Pull Ups/Ring Rows

note: You Go - I Go style

LET’S GET PHYSICAL

4 Rounds Fight Gone Bad Style of 1 minute on 10 seconds off, of:
1st minute: Burpees
2nd minute: Power Snatches 40/25 kg
3rd minute: Box Jumps 24/20 inch
4th minute: Thrusters 40/25 kg
5th minute: Pull Up/Chest to Bar
6th minute: Rest