For Time
27-21-15-9:
Chest to Bar Pull-ups
Push Jerks (135/95)
Run 400m

Equipment Free
For Time:
27-21-15-19
2-Count Flutter Kicks
HSPU/Pike Push up
400m Run

A: Weighted trap bar squat jumps 8x3
B: Power clean 3-3-3-3-3-1
C: Low bar back squats 5-5-5-5
D: Seated hamstring curls 2down/1up 2x8/leg
E: SL knee extensions 3set

Weighted chin up
4x3 @ 17.5 kg
Pull up
3x10

3 rounds
10/8 cal bike or row
10 passthroughs

Normal warm up

Partner WOD
2 RFT
50/35 cal bike or 60/45 cal row or 400m run (done together at the same time)
25 DB snatches 50/35
25 burpee box jump overs 24/20”
25 DB hang clean and jerk
25 burpee box jump overs
25 DB snatches
25 burpee box jump overs

40:00 time cap

The run/bike/row is the only movement both partners are working at the same time. The other movements are split up with 1 person working 1 person resting

Warm-up:

3:00 min light bike
3:00 min light row

Right into
3x
1:00 min bike @ 80% Watt
10 Staright legged deadlifts with dumbbells
5+5 Samson lunges

---

Bike workout

“As many reps as possible” in 50:00 minutes of:

Bike erg 5:00 min @ 75-80% watts
500m row
30m Walking lunges

---

Bonus:

4 x 20+20 Supported wrist extensions, light

Banded deathmarch with wallball in bearhug,
accumulate 12:00 minutes

---

A: 10min emom: Plyo push ups x3
B1: 3x Behind the neck push press + 1 ohs x3
B2: Strict chin ups 3set
C: Standing SL hamstring curls 3set
D: DB Shoulder flys 3set

2-3rounds:

10-20 heavy kbs
10-20 GHD sit up

For time

• 800/1,000-meter row
• 21 overhead squats
• 600/750-meter row
• 15 overhead squats
• 400/500-meter row
• 9 overhead squats
• 200/250-meter row

♀ 95 lb
♂ 135 lb

A:
Skill Primer
Tall Clean, Pause Split Jerk & Press from Split (5-8 sets x 2+2+3 / 0:03 pause in the dip)

B:
Power Position Clean, Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-70%)