Partner WOD
Switching every round
20-2 of T2BS (going down by 2s)
Paired with
10-1 of sandbag cleans (touch and go ideally not over the shoulder)
Rest exactly 3 mins
6 rounds (switching every round)
10 BBJO 24"/20"
40' of HW

Minute 0-5 - 6 rounds - 6 OHS at 155/105 and 6 BM,

Minute 5-8 rest,

Minute 8-13 6 rounds 6 Front cleans at 155/105 and 6 HSPU 4" deficit,

Minute 13-16 rest,

Minute 16-21 - 6 rounds of 6 back squats 155/105 and 6 bar hop burpees.
Score is time for each WOD add one second per non completed rep.

30 min AMRAP of

30/24 cal row
30 WB
3 rope climbs

A: Core prep
3 x
1 min plank, 30 sec hollow body, 7 single leg bridges per side and 7 hip raises from side plank each side

B: Deads - Deads - On the 2:30 minutes
1x10 at 40%,
1x8 at 50%,
1x6 at 60%,
1x4 at 70%,
1x3 at 80%,
1x2 at 85%
1x1 at 90%

C: DB seated shoulder press 3x12

4 minutes on 90 seconds off x 6 rounds -

400M run, 10 STO 165/105lbs, AMRAP C2B Cindy

Part A: 75 seconds on 75 seconds off X 6
200m run AMRAP DB snatch 70/50

then rest 2:30 minutes then

Part B:
75 seconds on 75 seconds off X 6
75 DU AMRAP DB OH lunge 70/50

Part A:

Strict Press - Find 1 RM Drop 20% and hit that weigh for 3x5

Part B:

4 rounds of 90 seconds on 45 seconds off complete:
100m run, 10 T2B, with remaining time  
AMRAP single arm DB hang snatch(switch arm every 5 reps).  
Rest 3 minutes and repeat the whole cycle

Switching Every round
200m round
10 DB Thrusters 50/35lbs
10 C2BS

10 Rounds for time

10-1 of
Power snatch 155/105
+1 Round of 

5 HDST to a 4" deficit + 10 lunges
After each set

36 MIN EMOM

1. 60 DU

2. 3 rope climbs

3. 20 GHD sit-ups

4. Bike 18/14 cals or ski 16/12 cals

5. 14 Burpees

6. Rest

A: Deads - On the 2 minutes
1x10 at 40%, 1x8 at 50%,

1x6 at 60%, 1x4 at 70%, 1x3 at 75%, 2x3 at 80%,
2x3 at 82.5%, 1x1 at 85%  

B: Empty Barbell bicep curls - 3 x AMRAP

C:DB seated shoulder press 3x12

Part A: 

3 x 

1 min plank

30 sec hollow body hold
No rest

Part B:

3 minutes on 90 seconds off x 6 rounds - 
200m run, 
60 DU, 
4 MU, 
AMRAP KBS 24/16 

Part A: 60 seconds on 30 seconds off X 10 rounds of:

20/14 cals on the rower AMRAP WB

Rest 5 mins
Part B: 60 seconds on 30 seconds off X 10 rounds - 

8 Burpee Box Jump over (24" Box) AMRAP WBs

Part A:

5 x 500m row at 2km pace
Rest 1 min after each set

Part B:

Complete as many rounds as possible in 10 minutes of:

10 ring dips
200 m run
10 toes-to-bar

FOR TIME

24 BOX JUMP OVER 28”/24"

12 BURPEE BAR MU’S

24 STRICT HS PU’S

200m farmer carry with 24/16kgs KB in each hand

24 STRICT HS PU’S

12 BURPEE BAR MU’S

24 BOX JUMP OVER 30”

10 SANDBAG OVER THE SHOULDER 100/50

Part A: From the rack work up to heavy triple OHS

Part B:
30-20-10

THRUSTER 115/75

50FT HS WALK

-INTO-

25 FT OH AXLE BAR LUNGE TO FINISH @ 155/115

Part A:

40/28 CAL ROW

80 DOUBLE UNDERS

40 CTB PULL UPS

80 DOUBLE UNDERS

40/28 CAL ROW

REST 5 MINS

PART B- 1 MILE RUN

A: Deadlifts
6x3 at 80% on the 90 sec
B: 3x20 bicep curls
C: Bent over DB single arm row 3x15 as heavy as you can.

D: Strict press find your 2 RM

"On the 6 minutes X 4 rounds.  
400m run, 
30 WB
20 Burpee BJO at 24"/20"

Score is total accumulated rest 

Part A: 2 min on 1 min off x 5
30/24 cal row
AMRAP DB snatch 70/50

Rest 5 min

3 rounds

200m run

10 thrusters 115/85

15 C2Bs