PARTNER WOD

150 DUBS
75 PUSH UPS
400 MT RUN
75 PULL UPS
400 MT RUN
75 CLUSTERS 65/95
400 MT RUN
75 DB P SNATCHES 20/30
400 MT RUN
150 DUBS

5 MIN STRETCHING

WARM UP
5 TGU EACH ARM 25/35
200 MT RUN
10 LUNGES IN PLACE

5RDS
12-PUSH PRESS 65/95
12-FRONT RACK LUNGES
6 EVIL WHEELS
3 RING DIPS

RX+ 3 RING MU

5 MINS STRETCHING COACHES CHOICE

WARM UP
5 CAL BIKE ARMS ONLY
5 CAL BIKE LEGS ONLY
6 STEP UPS
10 BACK SQUATS WITH EMPTY BAR

5-10-15-20-15-10-5
BACK SQUATS 85/115
BOX JUMPS
KB SWINGS 35/55
1 ROPE CLIMB AFTER EACH RD

5 MINS STRETCHING COACHES CHOICE

SNATCH PROGRESSION WITH EMPTY BAR

WARM UP
2 RDS
SUICIDE RUN
5 OHS
5 PUSH UPS

WOD
3 RDS
400 MT RUN
12 POWER SNATCHES65/95
36 DUBS
12 TOES TO BAR
6 HSPU

2ND ROUND
12 HANG SQUATS SNATCHES

3RD RD
12 SQUATS SNATCHES

RX+ 95/135
STRICT HSPU

5 MIN STRETCHING COACHES CHOICE

CARDIO STATION
1- 200 MT PARTNER RELAY(5X EACH)
2-15/20 BIKE RELAY 5X EACH
3-ROW RELAY 200 MT 5X EAH

WOD
2 RDS
200 MT OH WALK WITH PLATE 25/45
20 SDLHP 65/95
40 SIT UPS

5 MINS STRETCHING (COACHES CHOICE)

WARM UP
200 MT JOG
10 PUSH UPS
10 AIR SQUATS

CLEAN & JERK 10-15 MIN
WORK UP TO MEDIUM/HEAVY WEIGTH

WOD
50 WALL BALLS
3 BURPEES ON TOP OF EVERY MIN
30 CLEAN & JERK 65/95
50 WALL BALLS (NO BURPEES)
Rx+ 85/115