For time:
Accumulate 6:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 100 double-unders and 30 V-ups.

AMRAP 10:
4 squat cleans (55/85 kg)
12 pull-ups

Straight into…

10:00 to establish:
1 heavy squat clean

100 reps for time of:
AbMat sit-ups

Straight into…

10-20-30 reps for time of:
DB thrusters (10/15 kg)
Burpees

Straigth into
1500m for time row or ski or v 3000m C2bike or 3300m Echo/Assault bike

For reps:
3:00 max-cal row.
3:00 max-distance handstand walk.
3:00 max-cal bike

3:00 rest

3:00 max-cal bike
3:00 max-distance handstand walk
3:00 max-cal row

On a 8 minute running clock

3 rounds of:

Run 1000m
AMRAP with the remaining time
3 pull-ups
6 push-ups
9 squats

rest 3 minutes between rounds

For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (35/50 kg)

Post-workout
Accumulate:
2:00 GHD Superman hold
– Rest and share GHDs as needed.

"Team Wod"
For time
20 rounds of :
12/15 row calories
10 burpees over row

Partners alternate rounds

For time:
500-m row
30 toes-to-bars
30 overhead squats (35/50 kg)
500-m row

Pre-workout
3 sets:
6 overhead squats
– Build in load.

"3/5 Kelly"

For time
400m run
30 box jumps 50/60cm
30 wall ball shots 6/9kg

1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch

– Score is the heaviest load for each section.

Strength

A) Sitted Sled Pull 4x 15m

B) Double DB Weighted Step-Ups 50cm 4x 16 alternate

C) Deadlifts 4x8

D) GHD Sit-Ups 4x12

E) 5max out 1 minute Ski efforts for calories

2 rope climbs
20 burpees
40 air squats