EMOM 20 min

ODD: 5 deadlifts @ 70%

EVEN: 10 - 15 reverse burpees (weighted)

10 Intervals of:

250 m rowing

(Rest as long your partner rowing)

AMRAP 6
10 SIT UPS
20SEC Plank

5 Rounds for time:

20 Hollow Rocks

15 Burpees

10 Back Squats 90/60

5 Handstand push ups

Amrap 20

2 Muscle Ups

15 Reverse Burpees

8 Pistols

Amrap 15

20 Deadlifts 70/50

20 Front Squats

20 Calories Rowing

For time:

300 Double Unders

150 Hollow Rocks

75 Push Press 50/30

6 Rounds for time:

250m Run

25 Air Squat

3 Bar Muscle up


 

Amrap 6

Turkish Get Up

Rest 3'

Amrap 6

10 Plate Ground to OverHead
10 Weighted Situps

Rest 2'

Tabata (20'' On/10'' Off)

Weighted Plank

21-18-15-12-9-6-3 reps for time of:

Deadlift 110/70

Strict knees-to-elbows

Team WOD 30' amrap

PT.1 Row/Skierg Pt2 250m Run