Push press

Every 3:00 x 3
3 @80-85%

Rest 5 min

Every 3:30 x 3
2 @85-90%

Rest 5 min

Every 4:00 x 3
1 @90-95%

Rowing For Quality:
5 RDS
:30 Slow
:15 Fast
:15 Moderate

Tabata x 3
1) hollow hold
2) wall sit
3) side plank
(1-2min rest between tabatas, if needed)

Amrap 12min
Run 150m
20 DB/KB G2OH
20 OH Lunge steps with DB/KB

Skaalattu
Amrap 12min
Jog 150m
10 DB/KB G2OH
10 Lunge steps

2-3 Rounds:
1min Ski
10 Lat pull down (2s hold)
10 Scap push up
20sec HS hold with wall
5 Bulgarian ring row

10 RFT:
30 DU
15 KBS 24/16kg (US)
1 BMU

5 sets of Front Squat
Set 1: 3 @ 65%
Set 2: 3 @ 75%
Set 3: 3 @ 80%
Set 4: 3 @ 85%
Set 5: 3 @ 85%

• Rest 90sec btw sets

• 2min.: Row/Bike/Run

• 1 rnd:
  5+5 Up/down dog
  5+5 Spider lunge w/ twist
  5+5 Scale w/ stretch
  5+5 Side squat

• 1min.: Row/Bike/Run

• 3 rds:
  3 Deadlift
  3 Hang Muscle clean
  3 Front squat
  3 Shoulder press

• Mobility...

• Work on: Hang Squat cleans

20sec ON / 10sec OFF x 8
- Ab Crunch
- Flutter Kicks

Warm up
Normal warm up
Then 3 rounds
10 air squats
10 ring rows

Then spend time warming up thrusters and C&J

Partner WOD
For time partition as you like

“Karen”
150 wall balls
Time cap 8:00

“Jackie”
1000m row
50 thrusters 45/35
30 pull ups
Time cap 6:00

“Fran”
21-15-9
Thrusters 95/65
Pull-ups
Time cap 4:00

“Grace”
30 clean and jerks 135/95
Time cap 2:00

If you complete the segment before the time cap you can move directly into the next segment and the time remaining will be added to the next segment. For example if you complete Karen in 7:00 you now have 7:00 to complete Jackie and so on.