WOD

AMRAP 30

Teams of 2

50 Calorie Row/Bike (25 each)
2 Rope Climbs (1 each)
20 Power Cleans (10 each, 95/65)
20 D Ball Slams (10 each, 50/30)
20 Pull Ups (10 each)

Skill

Gymnastics Push/Aerobic Conditioning

On The 2min x 8 sets (4 each)

Set 1 - 200m Run (sprint, time remaining is rest)
Set 2 - Max Strict Handstand Push Ups

WOD

Active Recovery WOD - NOT FOR TIME

100 cal Bike
2,000m Row
800m Run

Cash Out

50 Sit Ups
3x10 Barbell Curls
3x10 Tricep KickBacks w/Lite Dumbbell

Skill

Snatch Barbell Cycling

Warm Up:

5 x 3 Sotts Press
3 x 3 Snatch Drop

Then...

On The Minute x 5

Strength

Front Squat/Back Squat @ 73% of Front Squat max

On The Minute x 12

Minute 1 - 3 Front Squat
Minute 2 - 6 Back Squat

WOD

For Time:

Strength

Deadlift

3 @ 70%
1 @ 75%
3 @ 70%
1 @ 80%
3 @ 70%
1 @ 85%

WOD

On The 5min x 5 Rounds

400m Run (500m row)

Partner WOD - Teams of 2 For Time

40 - 30 - 20

Synchronized Single Arm Dumbbell Thrusters (50/35)
Synchronized Hand Release Push Ups

Then...

Skill

Pull/Bike

For 10mins:

Minute 1: 14/11 Bike Calories
Minute 2: Max Toes To Bar (or Knee Raises)

CFL: 10/8 cals & Knee Ups

WOD