Team of 2 finish 1, then finish 2
1. BOTH have to complete all reps, not together
50 Light Deadlift (165lb cap)
25 Box Jumps
50/ See-Saw DB Shoulder Press (30lb cap)
50 OH Band Triceps (loop from high bar)
100 Back Fly Tubing Bands
Sprint Curve 5x .1miles each
Then,
2. EACH PARTNER
50 Partner Nordic Curl (kneel on AbMat)
50 Partner Resisted Ball Chest Press
50 Partner Leg ups (hold onto ankles)
50/Hand Partner Plank high Fives (facing each other)
25/ VSIT Ball Pass

3 rounds
5 bar muscle-up
10 HSPU
15 cal ski

12 min E2MOM
1. Backsquat x 6 (50kg)
2. Pistols x 6
+ 1 round w x 10

1. Conditioning
   "Wise Men"
   AMRAP 3:
   Macho Man (155/105#)
   Rest 3:00
   AMRAP 3:
   Macho Man (185/135#)
   Rest 3:00
   AMRAP 3:
   Macho Man (205/145#)
   *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

2. Gymnastics Conditioning
   Choose one of the following:
   A. 3 sets of 18 unbroken Strict HSPU
   B. 4 sets of 15 unbroken Strict HSPU
   C. 5 sets of 12 unbroken Strict HSPU
   D. 6 sets of 9 unbroken Strict HSPU
   Rest as needed between sets

3. Conditioning
   9 Rounds:
   1:40 on, :20 off
   Rest 2:00 after Round 5
   Record meters for each round.
   *This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

1. Clean & Jerk
   60%/3+1
   65%/3+1
   70%/3+1
   75%/3+1
   (80%/3+1)2

2. Clean Pull
   (95%/3)4

3. Front Squat
   70%/5
   (75%/5)3

4. Conditioning
   "Full Circle"
   1500m Row
   100 DU
   50 Calorie Bike
   100 DU
   1500m Row

5. Stamina Conditioning
   EMOMx10:
   7 TTB + 7 OHS (95/65#)

1.) 5 reps to find heavy working power snatch = 105# 1RM
2.) 2×3 Power Snatch @ 85% of heaviest from #1. Rest exactly :60 between sets = 85#
3a.) 5×2 Heaving Snatch Balance @ 100% of #1. Rest exactly :60 between sets

THEN

3rds
10 Handstand Push-Ups = 1 Abmat
20 GHD Sit-Ups = Did Abmat
100 Double unders = 50/50/18

18 min cap

21/15/9 135lb cleans and ring dips. 7:10

Power snatch doubles x4sets then increase weight
EMOM

Heavy snatch pull
5 x 2 reps

Power Jerk, three sets of doubles.