Quick warm up, then go immediately into workout.
Every minute on the minute stop and do 5 burpess. Workout starts with burpees.
Complete for time:
100 KBS(55/35)
100 DB snatches
100 Ring Rows (try to be as low as possible with body position under the rings)
Cannot begin next rep scheme until 100 of previous movement have been achieved.
***Core cash out:
50 superman's
50 hollow rocks
Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups