Med-Ball

21-15-9-9-15-21 For Time

• Box Jumps
• Med Ball over Shoulder (80/50)

For Time (team of 4)

• 400 Air Squats
• 300 Sit-ups
• 200 Pull-ups
• 100 Wall Walks
• 50 balls slams. (80/50)

12 min Alt EMOM

• 5 Dips
• 5 Strict Pull Ups
• 1 Wall Walk

For Time (15min Cap)

• 3 Burpees over Med-Ball
• 5 Med-Ball to Shoulder
• 8 Med-Ball GHD Sit-up
• 1 + 1 per round of 25m Shuttle Run (half court and back)

20min AMRAP

• 12 Cal Assault Bike
• 6 med-ball ground to overhead (80/50)
• 6 pull-ups / toes-to-bar / push-ups

10 rds For Time (30min Cap)

• 500m C2 Bike
• 50m Shoulder Ball Carry (80/50)
• 15 Air Squats
• 250m Ski Erg
• 50m Bear Hug Ball Carry
• 15 Air Squats

50m = 1 down and Back on Basketball Court

25 min AMRAP

• 500m C2 Bike
• 50 med-ball clean and jerks (50/30)
• 250m Row
• 50 med-ball push press (50/30)
• 250m Ski
• 50 med-ball cleans (50/30)

Partner Chipper for Time

• 100 Thrusters (95/65)
• 150 Cal Assault Bike
• 100 Kettlebell Swings (53/35)
• 2000m Row
• 100 Toes-to-Bar
• 2000m Ski

Each Partner also must complete 7 x 50m overhead med-ball carries at any time during the workout.

4 Rounds for Time

• 5 x run perimeter of the basketball court (roughly 400m)
• 5 x Ground to Overhead with Med-Ball (80/50)
• 1 x Down and Back Framer Carry (53’s/35’s) (roughly 50m)

12 min warm-up

• Stretching
• Sprint Warm-ups

20 Rounds (Partner WOD: U go I go) for time

• 50m bearhug ball carry (80/50)
• 100m Sprint
• 3 ball squat cleans (ball to shoulder)

Recovery pace C2 bike, while your partner is working.

10 min AMRAP Cool Down

• 1 minute of walking
• 5 air squats
• 5 toe touches.

Who’s Carrying the Boat?

For Time (35-minute cap) – Partner

First Leg – switch every 2 minutes

• 1600m C2 Row
• 1600m Air Runner

Second Leg – switch every 2 minutes

• 1600m C2 Ski
• 1600m C2 Bike

Final Leg

• 800m (16 down and backs 85ft court) Synchro Overhead Ball Carries (30/20)
• 5 ball sit-ups each every 50m.

Each Partner must cross the end court line before sit-ups, and the next 25m leg of the carry can start. If your partner drops the ball, you must put yours down. No moving forward without the ball overhead.