For Time - Share As You Like

Buy In

- 2.300 meter Row

• 24 Double DB Devils Presses 

---- Rest 60 Seconds -----

• 24 Double DB Devils Presses 
• 12 Burpee Box Jump Over 

---- Rest 60 Seconds ----

• 24 Double DB Devils Presses 
• 12 Burpee Box Jump Over 
• 20 Kipping Pull-Ups

---- Rest 60 Seconds ----

• 24 Double DB Devils Presses 
• 12 Burpee Box Jump Over 
• 20 Kipping Pull-Ups
• 23 Syncro WallBalls 

- RX

• 2 x 20/15 Dumbbells
• 24'/20' Box
• Chest 2 Bar
• 20lb/14lb

-Intermediate

• 2 x 15/10 Dumbbells
• 20'/20' Box
• Kipping Pull-Ups[Chin over Bar]
• 14lb/10lb

- Scaled

• 2 x 10/8 Dumbbells
• Burpee Box Stepover
• Ring Rows
• Syncro MB G2OH 14lb/10lb

AMRAP 20 - YGIG Full Round

- 5 Deadlift 

- 10 Toes to Bar

- 12 Bar Facing Burpees

- 1 Partner works, 1 Partner rests

- Add 5Kg pr. round each on your own Barbell.

- Add weight while partner works, ONLY on your own Barbell.

- Starting weight on Barbell:

• RX: 100/80
• Intermediate: 80/70 + Kipping Knee Raises
• Scaled: 65/55 + Strict Knee Raises

AMRAP12 with partner

Partner 1

A) 2 Rounds 

- 8 Sandbag Clean to Box

- 4 x 7,5meter Sandbag Carry [Carry anyhow]

- 8 Box Jump Over

---- Switch after 2 rounds ----

Partner 2 

- Accumulate max Calorie on 1 shared rower

WOD WALKTHROUGH:

• Partner 1 must complete the 2 prescribed rounds before switching with partner 2 and so on, back and forth for 12 minutes
• Goal is MAX CAL. ROW. 
• Partner 1 doing the 2 rounds should go all out as partner 2 doing the rowing is trying to acc. as many calories as possible, and you want as fresh legs for that rowing as possible!
• 3 min break before you move on to 3.2

Scaling Options:

RX

- Sandbag 40/30lb + Box height to bellybutton

- Same sandbag in weight for Carry

- Box jump over 24'/20'

Intermediate

- Sandbag 30/20lb + Box height to bellybutton

- Same sandbag in weight for Carry

- Box jump over 20'/20'

Scaled

- Sandbag 20/10lb + Box height to bellybutton

- Same sandbag in weight for Carry

- Box stepovers 24'/20' 

Standards:

SB clean to box

• SB starting from ground in front of Box
• Clean SB to box platform
• Release SB with both hands before dropping it on the ground and continuing

SB Carry

• Carry SB anyhow
• Mark a visible distance of 7,5 metres from Box to end with either chalk or tape.
• Release SB on Box top platform and then the ground before continuing to next exercise

Box Jump Over/Step Over

• Both feet much touch the box top platform before continuing to the other side either in box jump over or in step over.

FOR TIME

A) Find the heaviest:

- 3 RM Back Squat

- 1 RM Barbell Cluster

RM = Repetitionn Max

WOD Walkthrough:

• One partner chooses the back squat and the other the cluster and stick with that for the entirety of the 10 minute timecap
• You have as many tries as possible, but the attempt with the weight you want to be creditted for must follow the standards below.
• If you are a female team (FF). Multiple your weight with 1,4 and mark that as your attempt. For example 70kg Cluster attempt * 1,4 = 98kg

Standards: 

Back Squat

- Hip crease must be under or paralel with knee level when performing the reps.

Barbell Cluster

- Barbell must start from the groud

- Barbell must be catched in a squat clean where the hip crease is under or paralel with the knees.

- Both elbows must be locked out in the final thruster movement overhead 

- The Barbell path from Overhead to ground position is done anyhow when the rep is over.

(Where's My Grip)

For Time - YGIG Full Round 

A) 6 Rounds

- 10 Hang Power Cleans

- 8 Downups

------ Directly Into ------

B) SHARE As You Like

- 200 Double Unders

- 20 Rounds of Barbell "Macho Person(Man)"

- 200 Double Unders

- 30 x 10 Meter Double KB Farmer Carry

- 200 Double Unders

- 40 Barbell Thruster

- 200 Double Unders

- 100 Burpees

TimeCap: 43:00

WOD Walkthrough:

A:

• 1 Partner performs one full round while the other partner waits/rests
• After 6 full rounds (3 each) move directly to B.

B:

• Share reps/rounds as you like/prefer.
• 1 Round of "Macho Person(Man)" must be completed by one partner before the other partner can do round 2 and so forth.
• GO FULL OUT GUYS! This is the last one!

Standards

Hang Power Cleans:

• Barbell starting from "above knee" position and be catched in a Power position with knees slightly bend and elbows in front of barbell

Downups:

• Chest and thighs touch the ground and hips extended above heels in the "landing position"

Macho Person(Man):

• Standards must follow the attached video with Power Clean, Front Squat and Push Jerk

Double KB Farmer Carry:

• With 2 KB's (1 in each hand), carry as fast as possible between to markings which is 10 metres apart.
• 10 metres = 1 Rep.

Barbell Thruster:

• With Barbell in front rack position, get the hips below og paralel with your knees, and extend fully so that there is a clear vertical line between wrists, elbows, hips and ankles. 
• The barbell is allowed to be catched in a Squat Clean when performing your first rep or continuing where you/your partner left of.

Scaling

RX

- 50/40 kg Barbell

- 2 x 32/24 kg Kettle Bell

- Double Unders

Intermediate

- 40/30 kg Barbell

- 2 x 24/20 kg Kettle Bell

- 400 Single Unders

Scale

- 30/20 kg Barbell

- 2 x 20/16 kg Kettle Bell

- 400 Single Unders