Partner WOD “I Go, You Go”

2min, 5min, 8min, 11min AMRAP, 1min rest between AMRAPS.

10 Devils Press 22,5/15kg
20 C2B
30 DB Snatch (alternate arms)
40 DB Squat (2xDB)
50 Sit-Up
60 Wallball
70 DU

Start every AMRAP from the beginning. Try to go further on each AMRAP. If you complete 70 DU, start again from devils presses. If you do this alone, split the rep scheme half and work:rest 1:1.

15 cal Assault bike
3 Snatch (80/55)
15 cal Assault bike
6 Snatch (70/50)
15 cal Assault bike
12 Snatch (60/42.5)

3 sets for quality:
10 Banded hollow pull downs

10 Banded hollow Ys

8-10 Ring row to Hip. Adjust your foot position to make it more or less difficult depending on your strength/skill level

4 sets:
Accumulate 3 complexes: 1 Strict Muscle up + 2 strict Ring dips + 1 Eccentric MU. Scaling options: Sub Jumping MU for strict MU or by doing feet assisted on a box
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets

With your friend (You go, I go) complete this:
6 x 4 min: 250m row, 12 Burpee over rower, dB snatch (35/25) alternating every rep. Your score is total reps of dB snatches in 8 round.

#Strength
max, 2 kg ramping, of:

• BB shoulder press

10AM:

On the minute 10 rounds (40min):

1. Wattbike (20cal)
2. Row (20cal)
3. Ski erg (20cal)
4. Rest

I was able to hold 20 cal on each station. Choose something you know you can hold each round but is challenging.

Score is calories you were able to hold per station.

Metcon (Time)
100m HS Walk for time (Time cap 15mins)

10mins rest

Metcon (Time)
For time:
10-8-6-4-2 DB Snatch@30/20kg
1 Body Blaster: 5 x Burpee+Pull-up+T2B (1 rep=1+1+1, so 5 x 1+1+1)

Metcon (1 Rounds for time)
500m Row for time

12 min Emom
Clean + Clean and Jerk

Alternate A1/A2

A1. Strict press – 4 x 5 @ 78+% (2-3 RIR), rest 1:00 before A2

A2. Seal row – 3 x 8-10 @ RPE 7-8 (2-3 RIR), rest 2:00 before A1

Warm Up
3 times with some cardio machine
40s easy, 20s moderate and 10 s fast, rest 20 s bwn.
same cardio machine all time.
then barbell warm up 2 rounds
5 snatch deadlift + 5 hang muscle snatch + 5 snatch grip push press behind neck + 5 OHS
rest 30-45 sec bwn
then barbell warm up 2 rounds
3 high hang power snatch + 3 snatch balance
rest 30-45 sec bwn
then take 2 sets for warm up sets for squat snatches before hitting workout sets