then
3 rds
– 5 Ring-Rows (working up to 5 strict Pull-Ups in 2. rd and 3. rd, if you choose Pull-Ups in the WOD)
– 10 alt. Lunges i/t
– 10 Crunches
– 10 MedBall Strict-Presses
– 10 Down-Ups

WOD
1.) Partner WOD
Partner 1 is working, Partner 2 holds a 10/15 kg plate overhead, Partner 3 rests.
AMRAP 20
– 60 cal bike
– 50 Ring-Rows / Jumping Pull-Ups / Pull-Ups
– 100 alt. Lunges holding a MedBall i/t
– 50 (weighted) Crunches
– 100 Slam-Balls w/ MedBalls
– 50 (weighted) Crunches
– 100 alt. Lunges holding a MedBall i/t
– 50 Ring-Rows / Jumping Pull-Ups / Pull-Ups
– 60 cal bike

rest 3 min

2.) NOT a Partner-WOD
75 Burpees for time
– Start each full min. w/ 2 lanes Bear-Walk (2×7,5 m.)

Time-Cap: 10 min.

Optional Cash-Out
Tabata
– Hollow-Hold and Hollow-Rock (4/4)