Conditioning: Partner WOD
30min Cap
Buy in: 400 M Run Together
100 Wall Balls
90 Shoulder Taps
80 KBS (70/55)(55/35)
70 Toes to bar/Knee to chest
60 Power Cleans (135/95)
50 Push Press (135/95)
40 Pull ups
30 Front Squat (135/95
20 HSPU
10 Burpees
Cash out: 400m Run
Strength: 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)
Strength: Find a 1RM Push Press 4 Rounds 12 Burpees 10 Hang Cleans & Jerks (125/85)(115/75) 50 Dubs 12 Pull ups
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