Warm up

EMOM 8

1: 10-15 Ring rows
2: 20-30 sec Dead hang
3: 50 sec Assault bike (slow pace)
4: 10-15 Kettlebell swings (light weight)

Workout of the week can be done as a teamWOD or individually. You decide.

TeamWOD - Chipper

For time (share as you like)

30 Syncro lateral burpees over bar (same BB)
50 Hand release push ups/HSPU
50 Front squat @25/40 Intermediate: @35/50 RX: @40/60
50 Power clean
50 Knee raises/knees to elbows/T2B
300 Single unders/150 double unders
50 Ring rows/pull ups
50 GHD sit ups
50 Back squat
50 Shoulder to overhead
30 Syncro lateral burpees over bar (same BB)

TC: 34

Comment: Share all exercises as you like. BUT do the burpees synchronized over the same BB.

Individual - Chipper

For time

30 Lateral burpees over bar
25 Hand release push ups/HSPU
25 Front squat @25/40 Intermediate: @35/50 RX: @40/60
25 Power clean
25 Knee raises/knees to elbows/T2B
150 Single unders/75 double unders
25 Ring rows/pull ups
25 GHD sit ups
25 Back squat
25 Shoulder to overhead
30 Lateral burpees over bar