WOD

 

A1) Back Squat 2×10 @67.5%

A2) Chin Ups 3×5-10 – Myo match on sets 2&3 w/ negatives

B1)Strict Press 2×10 @67.5%

B2) Hand Supported DB Single leg RDL 3×8-10/leg

C) 5 sets: 50 ft. Heavy Sled push

Partner Workout

6 min AMRAP:

2-4-6-8-10-etc.

-Power Clean

-Wall Walk

Rest 3 min

6 min AMRAP:

2-4-6-8-10-etc.

-Thruster

-Bar Muscle Up/ Pull up

Rest 3 min

6 min AMRAP:

2-4-6-8-10-etc.

-DB Snatch/arm

-Toes to Bar

Split reps

 

A1) Deadlift 3×10 @60%

A2) Feet supported ring dips 3×5-15

B1) DB Single Arm Row 3×8-12/arm

B2) DB Contralateral Bulgarian Split Squat 3×8-10/leg

Partner Workout

10 min AMRAP:

40 Double Unders

10/8 Cal Row

12 Wall Balls

I go, you go

5 sets each – 90 sec ON/OFF:

–Burpee Shuttle Run

-250/200m Row + Rotational Ball Slam for remainder 

2 rounds:

–30-60 sec Deficit Push up Iso 

–ATG Split Squat Iso x 30-45 sec/side

-10 DB Cuban press

-5 Yoga Push up + Spiderman lunge 

A1) Bench Press

3×10 @60%

A2) DB Single leg hip thrust 3×8-12/leg

B1) KB Front Rack Walking Lunge 3×8-10/leg

B2) Pronated Bent Over Row 3×8-12

C) Partner workout

7 min AMRAP:

6-12-18-24-30-etc.

-Russian Kettlebell Swings

-Hand Release push ups

Split reps

Partner Workout

100-80-60-40-20 Calories:

-Rower

-Bike/Runner

Split reps

A1) Back Squat 3×10 @60%

A2) Chin Ups 3×5-10 – Myo match on sets 2&3 w/ negatives

B1)Strict Press 3×10 @60%

B2) Hand Supported DB Single leg RDL 3×8-10/leg

C) 3 sets: Max Watts in 10 sec on Echo Bike

Partner Workout:

20 min AMRAP:

5 Muscle Ups/Pull ups

10 Alternating DB Snatch

5-10-15-20-25-etc Cals on Machine

I go, You go 

2 rounds:

-20-30 sec Chin over bar hold

-8 Split Squat Rock backs/side

-20-30 sec bottom of dip hold

-8 Single leg RDL/leg

A1) Dead Start Trap Bar Deadlift 3×4-6

A2) Dips/Push ups 3×5-10 – add weight if needed

B1) Front Rack Reverse Lunge 3×6-8/leg

B2) Single Arm Ring Row 3×8-10/arm

C)

Partner Workout – For time:

400m Run (Together)

20 DB Thrusters (split)

400m Run (Together)

20 DB Hang Squat Cleans (split)

400m Run (Together)

20 DB Hang Clean & Jerk (split) 

Musical Wall Balls w/ penalty

4 sets each – 90 sec ON/OFF:

-300/250m Row + Toes to Bar for remainder

-15/12 Cal Bike + Double Unders