Partner WOD : 30-MIN AMRAP

From 0:00-15:00

- 200m RUN

- 10 OHS (95/65) s(75/55) +(115/80)

Alternate Rounds

From 15:00-30:00

- Max Cal Row +(Max Cal Bike)

Partition as Desired

2 SCORES =

- Rounds + Reps

- Total Calories

STRENGTH : 25 Reps For Quality

- Heavy Single Hang Muscle Snatch

( increasing as needed )

WOD : 21-15-9 For Time!

- Power Cleans (95/65) +(115/80)

- Thrusters (same) s(75/55)

REST 3 MIN, THEN…

10 Rounds of…

- 3 Snatches (same)

- 2 Lateral Burpees OTB

STRENGTH : Back Squats, Minimal REST

2-3-5-10-2-3-5-10 ( @ ~70-75% )

WOD : For Time!

- 25 Pull Ups +(C2B)

- 100 Prisoner Lunges

- 25 Tuck Ups +(K2E)

- 100 Prisoner Lunges

- 25 Tuck Ups +(K2E)

- 100 Prisoner Lunges

- 25 Pull Ups +(C2B)

STRENGTH : 12-MIN EMOM

- 2 Heaving Snatch Balances

[aim for relatively challenging weight but pick # that they’re confident of NO fails]

WOD : Death By Push Jerks

(135/95) s(105/75) +(165/115)

Racks Allowed

WOD : For Time! (x:5)

50-40-30-20-10

Push Ups

Double Unders

REST 5 MIN

25-20-15-10-5

KBS (53/35) +(72/53) s(35/26)

Tuck Ups +(T2B)

REST 5 MIN

50 Jumping Lunges

800m RUN

50 KB Goblet Squats ( same weight )