EMOM:10 Min.

Odd:  8 Deadlift (You choose the weight)

Even:10 Toes to Bar

Partner WOD:For Time

2000m Row

200 Burpee

200 Wall Ball (9/6)

x

WOD:For Time

400m Run

40 Medicine Ball Clean (9/6)

40 Kettlebell Swing (55/35)

800m Run

40 Kettlebell Swing (55/35)

40 Medicine Ball Clean

400m Run

CORE: 3 Rounds For Time

15 V-up

1 Min. Side plank (30 sec. each)

Strength:

3-3-3-2-2-2-1-1-1 Reps of

Hang Power Snatch

WOD: AMRAP 14 Min.

7 Overhead Squat (40/30)

14 Sit-up

21 Double Under

x

Strength:10 Min. EMOM

5 Rep Clean and Jerk

(you choose the weight)

WOD: For Time

3-6-9-12-15-18-21 Reps of

Pull-up

21-18-15-12-9-6-3 Reps of

Wall Ball

WOD: 15 Min. EMOM

Min 1: Max Rep Air Squat

Min 2: Max Rep Dips

Min 3: Max Rep Jumping Lunge

CORE: 4 Rounds For Time

20 Ball Slam

1 Min. Plank

Strength:

Front Squats
5x5

AMRAP 6 min
6 Deadlifts (70/50)
6 Bar Facing Burpees

immidiately into

AMRAP 6min
10 Kettlebell Swings (55/35)
150m Run

4 Rounds For Time
20 Pull-ups
30 Box Jump Overs (24/20)
40 Double Unders

Partner Core:
100 Sit-us with medicine ball
100 Toes to Bar