Warm up: " Can you survive 5min of fun?"
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Conditioning:
0-12 AMRAP
One rest, one works. Complete full round then switch. As many as possible.
2 Burpees
3 T2B
4 HSPU
Rest 2 Minutes
14-24min Amrap
One rest, one works. Complete full round then switch. As many rounds.
4 Plate on back Push ups(45-25)
6 Plate 2 Overhead
8 Plate Goblet Squats
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans