Strict handstand push up 3×5, scale up or down as needed.
KB swings 24/16kg
Front lever + back levers alternating between them, perform 3x 3holds on each.
Strict toes to bar 3xmax
12 min AMRAP
3 Shoulder to overhead 50kg/35kg
3 Wall balls 9/6kg
3 Box jumps 24/20″
Then perform 1 clean into max front squats at 90% of your best clean.
In teams of 3
5Rds – A new round starts every 5 minutes
15 Hang Cleans 75/50kg (Bar to not touch the floor)
9 rope climbs or 30 Pullups
30 Box jumps
450 metres (Non Rowers hold the plank)
All to be split between team members – all of team must row some distance.
3 x 6 min AMRAP’s
1. 3 chest to bar pull ups + 3 over the bar burpees. Then 6+6, 9+9 etc
2. 20 power cleans 60/40 into 750m/600m (M/F) row + as many sit ups as possible
3. 5 handstand push ups + 10 push ups + 20 box jumps 24/20″
2 minute rest between AMRAP’s.
In between each set 10 ring rows at a suitable scaling.
15 min AMRAP
20 KB front lunges 2×32/20kg
25 pull ups
30 double unders
Pat & Jon’s Partner birthday WOD:
Both members of the team complete the following, with only 1 working at a time:
19 Push Press 70kg/45kg clean up from the floor
11 front squat from a rack 90kg/65kg you have put the bar in the rack from the push press and add the weight to it.
24 k2e pull ups (1 rep is a k2e and pull up)
45 ring dips
68 jumping lunges
The non working partner has to hold a 24kg kb/16kg at all times if it touches the floor during the WOD then 5 burpee penalty each partner.
Each team beating Pat and Jon’s score we have to do 10 burpees.
4 min AMRAP
3 front squats 70/45kg
3 toes to bar
1 min rest
1 min max ring dips