Conditioning:
Partner WOD: Partners alternate rounds throughout Amraps
8-minute AMRAP: 3 pull ups
3 Deadlifts (225/185) (185/155)(155/115)
Rest 2 minute
8-minute AMRAP: 4 Slam Balls 4 Push Press (135/95) (125/85)
Rest 2 minute
8-minute AMRAP: 5 KBS (70/55)(55/35) 5 HSPU
(its a heat wave!!!!!!!!!!!)
Buy out (optional)
1 mile run (scale split the run)
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
Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching