LET’S GET PHYSICAL

A. Turkish Get-ups 3 |5L + 5R|'90

B. Hollow Rocks tabata

C. Complete as many rounds as possible in 10 minutes of:
3 overhead squats 50/35 kg
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
etc.

LET’S GET PHYSICAL

A. Strongman playtime: Keg Clean and Press

B. Buddy WOD
5 minute AMRAP of:
1 Rope Climb
3 Handstand Push-ups
5 Box Jumps

rest 2 minutes

6 minute AMRAP of:
5 Pull-ups strict
7 Burpees to target (Pull-up Bar)

rest 2 minutes

7 minute AMRAP of:
9 Hand Released Push-ups
12 Pistol Squats

LET’S GET PHYSICAL

A1. Push Press to Push Jerk 3-5 | 5 + 3 | 0
A2. Pull-ups 3-5 | ME |3"

B. 5 Rounds for time of:
2x 100 m Double Kettlebell Front Rack Carry
25 Squats
20 Push-ups
15 Knees to Elbows

LET’S GET PHYSICAL

A. Cluster Back Squats 3 | 5x2 '20 | 3"

B. Deadlift 1 | 5 | 3"

C. Run of to the 400m track for:
5x 400 m Runs
rest work ratio 1:1

LET’S GET PHYSICAL

Buddy WOD
for time:
21 Jerrycan Ground to Overhead
2x 50 m Heavy Sandbag Bearhug walk, with 5 Sandbag Bearhug Squats to start and to finish. (10 total)
15 Jerrycan Ground to Overhead
2x 25 m Heavy Sandbag Bearhug walk, with 5 Sandbag Bearhug Squats to start and to finish. (10 total)
9 Jerrycan Ground to Overhead
2x 12,5 m Heavy Sandbag Bearhug walk, with 5 Sandbag Bearhug Squats to start and to finish. (10 total)
15 Jerrycan Ground to Overhead
2x 25 m Heavy Sandbag Bearhug walk, with 5 Sandbag Bearhug Squats to start and to finish. (10 total)
21 Jerrycan Ground to Overhead
2x 50 m Heavy Sandbag Bearhug walk, with 5 Sandbag Bearhug Squats to start and to finish. (10 total)

Note: Athlete nr.1 to start with Ground to Overhead and the Bearhug Walk, after he/she is done then athlete nr. 2 may start doing the same. 

LET’S GET PHYSICAL

Buddy WOD
30 minute Every Minute On  the Minte of:

0-10 minutes
odd: athlete nr.1 performs a 2x50 m Sprint and ME Burpees
even: athlete nr.2 performs a 2x50 m sprint and ME Burpees

10-20 minutes
odd: athlete nr.1 performs a 2x25 m Walking Lunges and ME Squats
even: athlete nr.2 performs a 2x25 m Walking Lunges and ME Squats

20-30 minutes
odd: athlete nr.1 performs a 2x12.5 m Hswalk and ME Push-ups
even: athlete nr.2 performs a 2x12.5 m Hswalk and ME Push-ups

LET’S GET PHYSICAL

A. Dumbbell Bench Press 3-5 |5-8| 2"

B. Dumbbell Rows 3 |8-12| '90

C. 5 rounds for time of:
200 m Run
40 Squats
20 Push-ups
10 strict Pull-ups
5 strict Handstand Push-ups

C. HOME APPROVED WOD
for time:
Run 1,6 km
50 Burpees
Run 1,6 km