Warm Up:
3 rounds: 5 Dislocates 10 Sit ups 5 scap pull ups + 3 strict pull ups 10 goblet squats 5 snatch grip push press with Bar Bell
Conditioning:
Partner WOD:
10 rds
10 Bar Muscle-Ups (Scale with 10 Strict, or Kipping Pull up)
12 Power Cleans (155/115 lb)
200m Run (together)
Split Reps evenly
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
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