Within 15MIN:
6 Close Grip Bench Press

*Build from empty bar
to a heavy and good set of
6 reps. Rest 2min.

*Lift in pairs

Partner WOD

A. 6 min of I Go - You Go
10 Wall Balls
5 Pushups

rest 3 min

B. 6 min for Max Calories

rest 3 min

C. For time:
100 Situps
100 Squats
80 Toes-to-bar
80 Squats
60 DB Snatches, heavy
60 Squats
40 Bar Facing Burpees
40 Squats
20 Deadlifts 100/70kg
20 Squats

Total timecap: 45min

Backsquat 3RM

Find in 20 minutes backsquat 3RM

4 rounds (at a conversational pace or HR @ 155 BPM ) of:

• 2min Burpees
• 2min Sit-ups
• 2min KB Swings @ 24/16kg

Write down the total number of reps.

For Time With Partner

1 Bar Mucle Up
2 Wall Walks
3 Squat Cleans 50/35kg
4 Bar Facing Burpees
5 Deadlifts 50/35kg
6 Chest-to-Bar Pull-Ups
7 Box Jumps 24"/20"
8 Front Squats 50/35kg
9 Toes-to-Bars
10 Back Rack Lunges 50/35kg
11 Handstand Push-Ups
12 Thrusters 50/35kg

YGIG

​​The flow will start with 1 Bar Muscle Up. Then do 2 Wall Walks and 1 Bar Muscle Up. Then do 3 Squat Cleans, 2 Wall Walks and 1 Bar Muscle Up. Continue this until the final round of 12 Thrusters, 11 Handstand Push-Ups, and each movement descending in repetitions all the way down to 1 Bar Muscle Up.

9 Min AMRAP;
12 Power Clean 50/35kg
24 Double Unders

This will get grippy, classic couplet that could be an open workout. Scale the power clean down to allow long sets on the bar! Drop and go isn't what we want here, it's too heavy if that's necessary.

50% x 5
60% x 3
70 % x 2
75% x 1
80% AMRAP
Post reps in comments on the last + set
I would now suggest we use our actual 1RM

6-8 sets back squats
5 reps at 80% feel with 2 minutes rest
Leave 1 good set in the tank and 8 set cap.

55% x 5 reps
62.5% x 5 reps
67.5% x 10 and 2 sets
67.5% x AMRAP ( leave 1-2 in the tank)
The first two sets are super light so you can use these as a warm up.
Again use that 3RM as your max and take the above from that
Post Amrap in comments

50% x 5
60% x 3
70% x 1
75% x 1
80% x 1
85% x 1
90% AMRAP