LET’S GET PHYSICAL

A. 5 Rounds of the following Clean Complex:
1 Clean Pull
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
note: increase weight every round, work up to max of 80%

B. In Buddies; 24 minute EMOM (4x 6 minute EMOM's) of:
0-6 minutes (@80%) of:
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans

6-12 minutes (85%) of:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans

12-18 minutes (@90%) of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean

18-24 minutes (@95%) of:
Odd minute: Buddy 1 performs 1 Squat Clean
Even minute: Buddy 2 performs 1 Squat Clean

LET’S GET PHYSICAL

Buddy WOD

AMRAP in 40 minutes
every 2 minutes, perform:
8 WallBall Shots 20/14 lb
8 Deadlifts 40/30 kg
8 Power Cleans 40/30 kg
8 Shoulder to Overhead 40/ 30 kg
max Cal Row in the remaining time

LET’S GET PHYSICAL

A. Back Squat 3-5 | 3-5 | 3" in tempo 1-0-1-0

B. 5 Rounds of:
3 Muscle Ups
6 Handstand Push Ups
9 High Box Jumps @70/ 60 cm

LET’S GET PHYSICAL

A. 18 minute EMOM (3x 6 minute EMOM's, every minute increase weight) of:

0-6 minutes
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans

6-12 minutes:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans

12-18 minutes of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean

B. You do 1 Round, I'll do 1 Round
20 Rounds of:
5 Burpees over the Bar
5 Clusters (Clean into a Thruster) 60/40 kg

LET’S GET PHYSICAL

A1. Strict Pull Ups 4 | ME | 0 in tempo 1-0-x-0
A2. Push Ups 4 | ME | '90-'180

B. Practise strict Toes to Bar

C. 5x a 2.5 minute (150 sec) AMRAP of:
20 cal Row/ 22cal Row
18 Toes to Bar
ME alt. Dumbbell Snatches

Note: 1 minute rest between AMRAP's

LET’S GET PHYSICAL

Buddy WOD (you go/ I go)
400 m Heavy Ammo Box Run (together with partner)
50 Pull-ups
100 Shoulder to Overhead with Water Jerrycan 25/15 kg
200 Sit-ups
100 Push-ups
50 Pull-ups
400 m Heavy Ammo Box Run (together with partner)

LET’S GET PHYSICAL

A. 10 min empty Barbell drils

B. Snatch Complex of:
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Drop Snatch

C. 10 minute EMOM, of: 2 Squat Snachtes

D. Accessory Work; Static core holds (plank holds/ hollow holds/ arch holds e.a.)

LET’S GET PHYSICAL

A. Handstand practise (walk, free stand)

B. 21* -15* -9* -3* -9* -15* -21* Reps for time, of:
Burpees over the Bar
Thrusters 45/30 kg
* = Overhead Hold Bumperplate 20/10 kg

note: You perform 21 Reps then I'll perform 21 Reps etc.
While one athlete works the other athlete holds a Bumperplate over his/ her head (static hold)

LET’S GET PHYSICAL

A1. Alternating Leg Front Rack Box Step Up 3 | 6 - 8 (each leg) | 0"
A2. Banded Pull Aparts 3 | 20 | '60

B. Chin Ups 2-4 | 8-12 | '90

C. 4 rounds of:
1st minute: Sled Drag anyhow @BW for distance*
2nd minute: rest
3rd minute: Ski-erg for Cals
4th minute: rest

Score: Total Calories
*20 m distance = 3 cals