30min Amrap: Partner WOD
14 Handstand Push-ups
8 Thrusters (115/75)95/65)
50 Dubs/100 Singles
14 T2B
8 OHS (115/75) (95/65)
14 Burpees
50 Dubs/100 singles
8 Power snatch (115/75) (95/65)
14 Pull-ups
Split reps evenly
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See AllStrength: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)
400
Strength: Find a 1RM Push Press 4 Rounds 12 Burpees 10 Hang Cleans & Jerks (125/85)(115/75) 50 Dubs 12 Pull ups
560
Partner WOD: 30min Amrap Buy in: 4000/2000 m row Then in remaining time Amrap of: 40 Weighted Sit ups (45/25) 20 Deadlifts (225/155)(185/135) 40 Single-Arm Dumbbell Snatches (50/35)(45-25) 40 Single-A
390
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