Partner WOD: You Go/I Go
3200m Run
240' Handstand Walk
3200m Run

WOD:
2 2-minute rounds of:
10 Thrusters (65/95)
200m Row
Max-rep Thrusters (65/95)

2 2-minute rounds of:
10 T2B
15 Bar Facing Over Burpees
Max-rep T2B

2 2-minute rounds of:
10 HSPU
200m Sprint
Max-rep HSPU

*Rest 3 minutes between 2 min rounds, and 3 min rest between all transitions to different couplets.

STRENGTH:
10 min EMOM Complex:
1 Power Snatch
1 Squat Snatch
1 OHS

WOD:
8 min AMRAP:
5 RMU
7 Snatch (Rx: 75/115, Comp: 115/175)

STRENGTH:
5-5-5-5-5 Hang Power Clean
3-3-3-3-3 Hang Squat Clean

WOD:
7 min AMRAP:
10 Ring Dips
30 Walking Lunge Steps

STRENGTH:
Jerk: 4-4-3-3-2-2

WOD:
4 min Max Cal Assault Bike/Rower/Ski Erg

Crossover Symmetry Activation

STRENGTH:
10-5-10-5-10 DL

WOD:
18 min AMRAP:
35 WB (14/20, 9/10')
10 Burpee BJ Overs (20/24)
35 KB Swings (35/53)
10 Burpee BJ Overs (20/24)

Partner WOD:
On 15 min running clock:

5 min Max Rep HSPU - Parter must be doing a Rig Hang for HSPU reps to count

5 min Max Rep DB Snatch 35/50 - Partner must be doing a locked OH Barbell Hold 35/45 for reps to count

5 min Max Rep Thrusters 65/95 - Partner must be doing a Plank for reps to count

STRENGTH:
Front Squat: 8-8-8-3-3-3
*After each set of Front Squats, 1-2 Rope Climbs

WOD:
For Time:
200 DU
50 Pull-ups
200 DU

3-3-3-3 OHS
3-3-3-3 Snatch Grip DL

10 min EMOM: 2 re-grip Power Snatch

WOD:
3 RFT:
9 RMU
15 HSPU
21 Pistols

STRENGTH:
7x Through Complex:
3 Kip Swings
3 Kipping Pull-ups
3 Kipping C2B
1 BMU

WOD:
10 min AMRAP:
12 Double Arm DB Thrusters (35/50)
50 DU

WOD:
For Time:
21 DL (155/225)
400m Run
18 DL (155/225)
400m Run
15 DL (155/225)
400m Run
12 DL (155/225)
400m Run

Post WOD:
30 Toes to Rings

STRENGTH:
Hang Squat Snatch: 12 min to build to a heavy single or work on technique

WOD:
For 13 minutes:
3 Rounds:
15 Hang Squat Snatch (65/95)
20 DB Snatch (35/50)

In the remaining time:
Max Calories on the Rower/Ski Erg/Assault Bike

STRENGTH:
Bench Press: 7-7-7-7

WOD:
10 min AMRAP:
15 T2B
50’ Handstand Walk