Warm Up

Repeat For 5 Minutes

 

Strength – Chin Ups

3 Sets X 5 Reps (RPE 6-7)
Every 3 Minutes On The Minute

WOD

In Pairs ~ For Time

ELITE

Partner A
Double Unders
50-40-30-20-10
Power Snatch (135/95)
10-8-6-4-2
Muscle Up
5-4-3-2-1

Partner B
Double Unders
10-20-30-40-50
Power Snatch
2-4-6-8-10
Muscle Up
1-2-3-4-5

-Into-
1km Row – Shared

Once the Row is done, Partners Swap the Work

COMPETITIVE

Partner A
Double Unders
50-40-30-20-10
Power Snatch (95/65)
10-8-6-4-2
Chest To Bar
10-8-6-4-2

Partner B
Double Unders
10-20-30-40-50
Power Snatch
2-4-6-8-10
Chest To Bar
2-4-6-8-10

-Into-
1km Row – Shared

Once the Row is done, Partners Swap the Work

PERFORMANCE

Partner A
Double Unders Or Double Single Unders
50-40-30-20-10
Power Snatch (95/65)
10-8-6-4-2
Pull Ups
13-11-9-6-4

Partner B
Double Unders Or Double Single Unders
10-20-30-40-50
Power Snatch
2-4-6-8-10
Pull Ups
4-6-9-11-13

-Into-
1km Row – Shared

Once the Row is done, Partners Swap the Work

Stimulus Points

High Skill Gymnastics Under Fatigue
Partners Work At The Same Time Except During The Row That’s One At A Time

Accessories

Every 1 Minute On The Minute X 3 Rounds
1) 30 Seconds Kneeling Star Side Plank Right
2) 30 Seconds Kneeling Star Side Plank Left

Cool Down & Dismissal

100m Walk
Shoulder Across The Chest Stretch
Calf Stretch