WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
4 Rounds
30/24 Calorie Row
15 Toes 2 Bar
7 Power Clean and Jerks #155/#105
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WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
Open WOD 18.4
9 Minute Cap
21-15-9
Deadlifts #225/#155 (#135/#95)
HSPU (Hand Release Push Ups)
21-15-9
Deadlifts #315/#205 (#185/#135)
50′ Handstand Walk (Bear Crawl)
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Partner WOD
In Teams of 2:
30 Minute AMRAP
10 Power Cleans #185/#125
20 Front Squats #185/#125
30 Deadlifts #185/#125
40 Chest 2 Bar Pull Ups
50 Calorie Row
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WOD
A.1 Bench Press – 10, 10, 10
A.2
8 Minute AMRAP
8 Alt OH Lunge #75/#55
8 Plyo Push Ups
A.3
3 Rounds
:20 L-Sit
30 Hollow Rocks
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WOD
A.1 Power Clean – 5, 5, 5, 5, 5
A.2
In Teams of 2:
25 Minute AMRAP
3 KB Swings, 3 Box Jump Overs, 3 Wall Balls
6 KB Swings, 6 Box Jump Overs, 6 Wall Balls
9 KB Swings, 9 Box Jump Overs, 9 Wall Balls
…..
Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.
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