Warmup
3 min warm up
Bike, Row or Jog
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
a1 jog around
a2 burpees
Skill Work
A. BARBELL ROW 4X12AHAP
B. WEIGHTED DIPS 4X102AMR
PARTNER WOD
Partner Chipper
100 cal bike
10 burpees ea
80 kb swing 53/35
8 burpees ea
60 wall ball shots 20/14
6 burpees ea
40 deadlift 225/175
4 burpees ea
20 hang power clean 135/95
2 burpees ea
10 s2oh 135/95
1 burpee ea
Warmup
3 min warm up
Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down crab walks - Back - Jog
Down duck walk - Back - Jog
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work
A. BACK SQUAT 4X12 AHAP
B. STRICT PRESS 4X12 AHAP
WOD
20 MIN -15 CAL ROW, 15 BOX JUMP 24/20,15 SDHP
Warmup
3 min warm up
Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down crab walks - Back - Jog
Down duck walk - Back - Jog
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work
A. BENCH PRESS: 4X12 AHAP
B. DB ROW 4X12 AHAP
WOD
buy in 400m run
5RFT
10 HSPU
10 K2E
10 ball slam
buy out 400m run
Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls
Skill Work
A. FRONT SQUAT 4X10 AHAP
B. DB PRESS 4X10 AHAP
WOD
DEATH BY POWER CLEANS 95/65
at the top of the min 1 power clean, every min add 1 pc until you cannot complete all PCs in the full minute
Cash Out
Tabata 20/10
8rds - t2b
