Every 90 sec x 8

Power Clean 3reps

Deadlift 5x3 / 3 min
95-100%

5x3 /3min

95-100%

With a partner do:
20/16 cal bike or row
20 wallballs
20 KBS
20 box step ups
20 KBS
20 wallballs
20/16 cal bike or row

30:00 AMRAP
20 cal row or bike
20 burpees
30 cal row or bike
30 box jumps 24/20
40 cal row
40 wallballs 20/14
50 cal row or bike
50 AKBS 53/35

Sub running of weather is nice 400m, 600m, 800m, 1000m

Work can be split however between partners but only 1 partner working at a time.

1) muscle snatch + drop snatch + ohs 4 x 4+4+4
2) no feet snatch 6 x 3
3) ohs 5 x 3
4) 4 x
A) bench press x 4
B) pendlay row x 6
5) 2 x
side plank, plank, side plank 30 s each

A) NOTES
- Strength: Our supreset today is a banded push/pull combo that is going to knock your socks off, with some core work thrown in to round it off.
- Metcon: 2 rounds of this couplet of Burpees and Band Pull-aparts, similar to yesterday's WOD the Pull-aparts will be a chance to lower your heart rate in between the sets of Burpees.
- Equipment: Medium band, bench/chair, medium band.

B) WARMUP
AMRAP 4:
2 Upward to Downward Facing Dog w. Toe Touch
6 Arms Overhead Goodmornings
8 Scap Push-ups

C1) BAND ISO GLUTE BRIDGE BENCH PRESS
4 x 6-10 each 3s down. Rest 60s.
C2) BANDED BENT ISO ROW
4 x 12 each. Rest 60s.
C3) WEIGHTED STRAIGHT LEG SIT-UPS
4 x 10. Rest 60s.

D) 2 ROUNDS FOR TIME
30 Burpees
60 Band Pull-aparts
- Goal: Challenging pace on the Burpees, catch your breath on the Pull-aparts.

E) SCORPION STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) DECLINE PUSH-UP
4 x 6-10 each 3s down. Rest 60s.
C2) TABLE ROW
4 x 12 each. Rest 60s.
C3) STRAIGHT LEG SIT-UPS
4 x 10; slow lowering each rep; Rest 60s.

D) 2 ROUNDS FOR TIME
30 Burpees
15 Wall Slides
- Goal: Challenging pace on the Burpees, catch your breath on the slides.

E) SCORPION STRETCH
As above

Strength:

Build up to a heavy (bent over) arm over arm sled pull

Workout:

AMRAP 20 mins

In teams, one in one out

3 power cleans
3 front squat
3 STOH

Strength:

Build up to a 10RM sandbag squat

Workout:

In a team of 5 or 6
800m
sandbag carry
farmers carry
sled drag

3 people working at a time to move the 3 objects over 800m for time

"Dumbell Love"

For time:
150 Double Unders
50 Devils Press (2x22,5/15kg)
50 DB Thrusters
50 DB Walking Lunges
50 C2B Pull-ups
50 DB Hang Power Cleans
50 DB Renegade Rows with Push-up
150 Double Unders
Timecap: 25 mins
One person works
Split work into manageable sets with each person performing an equal amount of work.
For each renegade rows with push-up: left + right + push-up = 1 rep.

Extra:
Banded Facepull-aparts: Max reps in 3:00. Rest as needed.

EMOM 20:
1. DB snatch
2. DB shoulder to overhead
3. DB deadlift
4. Rest