Partner WOD for time

100 thrusters @ 60/40kg

• you go I go
• every two minutes on the minute both row 10/8cal
• start with rowing

"The Unknown Soldier"

6 rounds for time of:
10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski/1000m Bike

3 min rest between rounds.

2 x 5/5 Weighted lunge, ft. Rack. Heavy.

For time with a buddy 30 Rounds:

YGIG / round
2 Back Squat @ 75%
6 T2B
8 DB Snatch 22.5/15kg

TC 40min

7 min AMRAP:

• 15 C&J at 95/65
• 15 C&J at 135/95
• 15 C&J at 185/115
• Remaining Time Max Reps at 205/135

15 minute AMRAP:

22 x hand-release push-up
12 x box jump (75cm)
2 x rope climb

6 min AMRAP:

• 5 push presses (60% 1RM)
• 10 pull-ups

Mid section buffet - choose two of the following:

• 3 x 10 strict t2b
• 30 ghd sit-ups
• 5 x 15sec max weighted plank
• 3 x 20 russian twist
• 5 x max L-sit (30sec rest in between)

3-4 rounds for quality and minimum rest:

• 10+10 weighted box step ups
• 15 good mornings (moderate weight)
• 20 ghd sit-ups
• 30 cal row (2km+15sec/ conversational pace)

EMOM 25

Squat Clean

Minutes 1 - 5 : 5 x Squat Clean 50%
Minutes 6 - 10 : 4 x Squat Clean 60%
Minutes 11 - 15 : 3 x Squat Clean 70%
Minutes 16 - 20 : 2 x Squat Clean 80%
Minutes 21-25 : 1 x Squat Clean, 90 - Max.