In Teams of Two:

3 Rounds of:
40 Cal Assault Bike
20 Power Clean 50/30kg
3 Rounds of:
400m Run (200m Each)
20 Push Jerks 50/30kg
3 Rounds of:
40 Deadlift 50/30kg
20 Toes to Bar

35min Time Cap

EMOM x 20mins

Min 1 - 15 Cal Row
Min 2 - 20 Russian KB Swings 24/16kg
Min 3 - 10 Burpee Box Jumps
Min 4 - 20 Wall Balls 20/16
Min 5 - Rest

Rowing Conditioning:
3 x 1250m Pace training

1st 1250 @ 4sec slower than 2k pace
2nd 1250 @ 3sec slower than 2k pace
3rd 1250 @ 2sec slower than 2k pace

For Time:
21-18-15-12
Box Jumps
KB Swings 24/16kg
200m run after each round

Conditioning:

Rowing Intervals: 10 rounds of 30sec on/30sec off
In the 30 sec off keep the rower moving at a slow speed +- 1stroke every 4-5 seconds.

Result is Cal. at the end of the intervals

Conditioning:

Assault bike Intervals: 10 rounds of 30sec on/30sec off
In the 30 sec off keep the bike moving at a slow speed.

Result is Cal. at the end of the intervals

Conditioning WOD:

For Time:
600m Run
30 x DB Push Jerk 15kg
600m Run
30 x DB Squat Clean 15kg
600m Run

Conditioning:

"Part A"
15min AMRAP
500m (1000m) Row
25 (50) Wallballs
12 (25) Burpees

5min Rest

"Part B"
15min AMRAP
30 (60) Cal Assault Bike
50 (100) Jumping Squats
12 (25) Burpees

Originally a Partner WOD...Use numbers in Brackets for a partner WOD...

Rowing Conditioning:
5 x 750m Pace training
1st 750 @ 2sec slower than 2k pace
2nd 750 @ 2sec slower than 2k pace
3rd 750 @ 1sec slower than 2k pace
4th 750 @ 2k pace
5th 750 @ first 400m at 2k pace then last 350m "Empty the tank"

"Bonus"
Double Tabata of Knee hugs, Hollow hold, Sit ups and Plank

4 Rounds for time:

25 KB Swings 24/16kg
25 Box Jumps
25 Tuck Ups