Partner WOD

A. 6 min of I Go - You Go
10 Wall Balls
5 Pushups

rest 3 min

B. 6 min for Max Calories

rest 3 min

C. For time:
100 Situps
100 Squats
80 Toes-to-bar
80 Squats
60 DB Snatches, heavy
60 Squats
40 Box Jumps
40 Squats
20 Deadlifts 100/70kg
20 Squats

Every 60s 4rounds
snatch pull
hang power snatch
Hang Snatch

Every 90s 4rounds
Power snatch
Snatch

Every 2min 5-6 rounds
Snatch

Wod
7x 90s/90s
5 Pull up / C2b
10 Push up / Hspu
15 Goblet squat / 10 Pistols
20 Swing
15 Sit ups / V-ups
10 Ring row /Pull up
5 Wall walk

Rowing

5 x 4:00 maximum Distance.

Btw sets. four minutes recovery Echo Bike / Bike Ergo.

Target is every sets 1000/900m

Dynamic sumo deadlift
8x2r @ 40% + bands
Go every 40s.

AMRAP 7:00

3 Hang Squat Cleans @60/42.5
9 Bar Facing Burpees

Goal: Tough effort. Barbell loading should be light enough to perform sets quickly and UB each round.
Rx+: @70/47.5kg

Extra: Banded Pull-Through: Accumulate 100 reps. Rest as needed.

9min amrap

9 2db hang clean
9 2db stoh
3 wall walk

Accessory
3 Rounds
10+10 Db single arm half kneeling press
8+8 Db single arm bent over row (pause @ top of pull)
10 Banded Angel
20-30s L-hang

Pick one option for the day. Same or different from last week - it's up to you!

4 sets
Row/Bike/Ski x :30
or
Sled Push 30m
or
Shuttle Run x :30

Rest approx 2:00 after each interval
Effort level high, but aim to maintain output across the sets.

9:00 Basic Endurance CrossFit
10:00 Deadlift + Metcon
11:00 Holleyman

15:00 Mobility
16:00 Deadlift + Metcon
17:00 Holleyman