MEGAWOD:
10 rounds of:
3 snatches 60/42,5kg
15 wall balls
+
1 mile run
+
4 rounds of:
40 sit-ups
5+5 turkish get-up 32/24kg

A. Weighted pull-up
2×3 @ heavy

B. For time:
800m run
4 rounds of Cindy
400m run
3 rounds of Cindy
200m run
2 rounds of Cindy

PartnerWOD:
For 30 minutes, You go, I go:
3 wall walk
6 devils press 2×22,5/15kg
9 cal row

A. Back squat
*build to a heavy single @ RPE 10/10

B. Bench press
Build to a heavy 8
*then 3×8 85%
**1-2s pause at chest

A. Shoulder press
3×10, same weight across, stop at chest
*7,5-8,5/10 RPE, every 3:00

B. 2-2-2-2 minute intervals:
10 burpees
15/12 cal row
AMRAP thrusters 42,5/30kg
*rest 2:00 between intervals

A. Power snatch
Every 90s x 6 sets
3 sets @ RPE 8
1 set @ RPE 8,5
2 sets @ RPE 9

B. For time:
400m run
+
”Annie”
50-40-30-20-10
Double-under
Sit-up
+
400m run

MEGAWOD
”DT”
5 rounds of:
12 deadlift
9 hang power clean
6 shoulder to overhead 70/50kg
+
100 pull-ups
+
3 rounds of:
600m run
75 air-squats
50 push-ups
-wear 9/6kg vest