Every 2 Min for 10 Min
1 Hang Squat Snatch + 1 Squat Snatch
*Build in weight each set
9 Min AMRAP
10 Double KB STO
15 Cal Row
#53’s/35’s
Complete for time:
3 Rounds
15 Box Jumps 24/20″
12 Deadlifts #155/105
9 Hang Power Cleans #155/105
6 Push Jerks #155/105
Rest 3 Min
21-15-9
Front Squat #155/105
Chest to Bar Pull Up
*After each set run 200m
Partner WOD
20 Min Amrap
10 Rope Climbs
50 Wall Balls
100 Double Unders
10 Rounds
1 Mile Run
50 Back Squats #225/155
40 Muscle Ups
30 Deadlifts #405/315
Tabata:
Hollow Rocks (8 rounds)
Rocking Superman (8 rounds)
4 Rounds:
In 3:00
Row 500m
Then, complete as many reps as possible in remaining time of Front Squats @ #185/125
1:1 Work to Rest ratio
Partner up with someone. One of you will start on the first 3 min segment. Then, while you rest 3 min your partner will start their first 3 min segment. One of works while the other rests until you have both done 4 rounds. Your score will be how many front squats you complete each round. This isn’t a partner workout. We are partnering up for equipment purposes.
Deadlift the bar from a surface 4″ above the ground. You should aim to pull more weight than your conventional deadlift. The 45lb plates are 4″ thick and can be used to elevate the bar.
Every 2 Min for 10 Min:
2 Rack Pulls
*Build in weight each set
12 Min EMOM
Min 1 – 18/15 Cal Row
Min 2 – 13 Burpees
Min 3 – 8 Double KB Clean and Jerks #53’s/35’s
On the Double KB Clean and Jerks, the weights start between the legs on each rep. Do not touch the KB to the ground between reps. Perform a swing like you normally would and then catch the kettle bells in the front rack position and then proceed to go overhead.
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
1 Min of Box Jumps 30/24″
1 Min of HSPU
2 Min of Box Jumps
2 Min of HSPU
3 Min of Box Jumps
3 Min of HSPU
3 Min
12 Min AMRAP
200m Farmer Carry #70’s/53’s
50 Walking Lunges
Farmer carry is done with a kettle bell in each hand and does not count towards any reps. You will only count your walking lunges.
Partner WOD
3 Rounds
1000m Row
30 Toes to Bar
20 Push Jerk #185/125
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
For Time:
21 Thruster, 65# /45#
21 Bar Facing Burpees
18 Thruster, 65# /45#
18 Bar Facing Burpees
15 Thruster, 65# /45#
15 Bar Facing Burpees
12 Thruster, 65# /45#
12 Bar Facing Burpees
9 Thruster, 65# /45#
9 Bar Facing Burpees
6 Thruster, 65# /45#
6 Bar Facing Burpees
3 Thruster, 65# /45#
3 Bar Facing Burpees