WOD

Teams of 2
1,200 Meter Run (alternate every 200m)
3 Rounds:
20 Clean and Jerks 135/95#
20 Chest to Bar Pull-Ups
20 Burpees
1,200 Meter Row (alternate every 200m)

Deadlift 5×3, across

No touch and go, no mixed grip . Alternate each set of deadlifts with a set of 3-5 Strict Handstand Push ups

5×2 Strict Press, increasing

Teams of 2
3 rounds for time:
250 m Row Sprint
Kettlebell Front Rack Hold 53/35#
Partner A holds while Partner B Rows.  If hold drops rower must pause.
Both Partners complete 3 rounds.

Every 2 min for 10 min:
Back Squat
Set 1- 6 reps @ 65%
Set 2- 4 reps @ 75%
Set 3- 2 reps at 85%
Set 4- 2 reps at 90%
Set 5- 1 rep at 95%

1 set Max reps @ 85%

For time
40 Wall Balls 20/14#
400m Run
40 Burpees
400m Run
40 Wall Balls 20/14#

Strength
15 minutes to establish a 3 RM Power Snatch.

Conditioning
8 minute EMOM:
3 Power Snatches 60-80% of 3RM
3 Bar Facing Burpees

Rest 4 minutes

8 minute EMOM:
2 Hang Power Snatches,
3-5 Strict Pull ups (Advanced: Chest to Bar)

Sweat Class
Team of 2
100 Thrusters  (alt every 5 Reps)
Round trip Walking Lunge Conga Style
100 Ball slams  (alt every 5 reps)
Down and Back Bear crawl In a line
100 Burpees

3 Rounds:
21 Calorie Row
15 Power Cleans 155/105#
9 Box Jumps 24/20″

Sweat Class
Every 6 Minutes for 30 Minutes:
500/400m Row
20 Wall balls 20/14#
30 Double Unders

Rest remainder of time. Each interval should take about 4 minutes

BARBARA
5 Rounds:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Squats

Rest 3 minutes between rounds

4 person teams

For time:
20 calorie row
30 plate hop burpees
30 two arm DB G2OH (45/30)
30 T2B
100ft OH walking lunge (45/25)
100m sprint

“Nate”
AMRAP 20:
2 Ring Muscle-Ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)