4 Sets - Focus on control of each movement - move slow and deliberately
6-8 Half Kneeling Single Arm Landmine Press @ 2111 tempo
rest 30sec
12 Banded Monster Walks (forward and backward)
rest 30sec
20sec Star Side Plank/side
rest 60sec

For Time
Buy in: 30 Partner DL @200/140kg

50 Partner wall ball shots @9/6kg
40 Cleans @60/40kg
50 Partner Wall Ball Shots
30 Cleans @70/45kg
50 Partner Wall Ball Shots
20 Cleans @80/50kg
50 Partner Wall Ball Shots
10 Cleans @90/55kg

Buy out : 30 synchronized burpees

Time Cap: 40 minutes

*Teams use only one wall ball and one barbell! One throws the ball the other one catches it and visa versa!

OTM 14 min
Power clean and push jerk

A.
Every minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011
Minute 3 – Seated Strict Press x 8 reps @ 2011

B.
Three rounds for time of:
10 Dumbbell Push Presses
10 Box Step-Overs with Dumbbells
10 Strict Pull-Ups

Front squat
5-5-5-5-5
Easy weights. Technique first.

3-…-3 of:
BB Jerk
3RM

4-6 Sets - Warm Up and Activate
Assault Bike 30sec (increase pace with each set)
6 Single Arm Landmine Press/arm
8 Banded Face Pulls
rest walk 60sec between sets

A.
Three sets of:
Deadlift x 6-8 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps @ 20X1
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 steps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 25 yards each arm
Rest 45 seconds

B.
For time:
Row 1000 Meters
60 Kettlebell Swings
30 Goblet Squats
Run 400 Meters

Strength / Skill:
5x4 Back Squat @ 80% 1RM

WOD:
20min AMRAP of the following movements
400M Run
20 Box Jumps
20 Toes To Bar
20 HSPU

12 min EMOM

2 snatches

start at 65% add weight every 2 sets. no misses