Partner WOD with Mrs N, I go you go, rep for round, 1-8 clean and 3 bar facing burpees, 135/90. 1 clean, 3 bar facing burpees, round 2, 1 clean, 3 bar facing burpees twice, and so on. Good effort by Mrs N mixing volume Olympic movements with compound bodyweight movements🏋️‍♀️

For 35 minutes: 20 kg barbell / bodyweight, keep moving, have fun
pull ups
back squat
front squat
lunges
chin ups
dips
barbell row
bicep curls
clean & jerk
thrusters
bench press
shoulder press
snatch
ab wheel
push ups
burpee over box

WOD:

10 rounds for time

5 power snatches (85#)
10 pushups

9:42

4 rounds:
Run 300m (moderate)
Run 100m (fast)
Run 200m (moderate)
Run 100m (fast)
Run 300m (moderate)
Run 100m (fast)
Rest 3 min

Warm up:
Run 400m
Stretch
Muscle Up work

For Time:
5 Rounds

5 Squat Cleans - 205#
Run 200m

Banded Pulldowns: 3 x 20. Rest 60s.

A) Every min on the min for 10 min...
5 Burpees
10 Sit-ups

• Then -

B) 1 mile partner oly bar carry 75lbs

5 rounds:

• 8 strict toes to bar
• 10 GHD back extensions
• 1min rest

Bench Press 5 RM

21 cal Bike
8 Bench press (bw)
15 GHD sit up