3 Rounds For Reps:

Minute 1: Max DU

Minute 2: Rest

Minute 3: Max Calorie Echo Bike

Minute 4: Rest

Minute 5: Max DB Alt. Floor Press with one are locked out at all times

Minute 6: Rest

ADV RX: in place of DU max distance HSWalks (each mat length is one rep and only counts if you complete the entire mat)

2 Rounds

30 Lunges 20/14lb Wallball

800m Row

30 Wallballs

800m Ski Erg

30 Burpee Box Jumps or step ups or Broad Jumps

Partner WOD

4 Rounds For Time:

1,000m Row

10 Hang Cleans

60/50 Cal Bike

10 S2OH

Barbell ADV RX 155/105 RX 135/95

For Time:
30-20-10 Deadlifts, 165/115
15-10-5 Lateral Burpees Over Barbell

Directly Into…….

30-20-10 Calorie Row
15-10-5 Lateral Burpees Over Rower

2 Rounds:
20 Alt. Hang DB Snatch
20 Single-Arm Overhead walking lunges (10 R, 10 L)
20 Strict Pull-ups
20 double DB Front Rack Squats
20 Single-Arm DB Push Press (10R, 10 L)

DB (50/35)

Partner WOD

Cash In: 800m Run

10 Rounds

20/16 Cal Row

20/16 Cal Echo Bike

Cash out: 800m Run

Run together split Calories