Partner WOD
ADV RX
10 Rounds For Time:
6 Thrusters (155/105)
6 BMU

RX
10 Rounds For Time:
6 Thrusters (135/95)
6 C2B

*Split reps

21 – 15 – 9
KBS (32/24kg)
Burpees

Directly into….

3 Rounds
400m Run
21 Burpees

RX KB (24/16kg)

2 minute row
– puppy pose
– child’s pose
– scorpion

2 minute row
– shoulder to floor
– cobra

2 minute Bike
– couch stretch
5 wall squats or plate squats

2 minute Bike
– pigeon pose each leg
5 wall squats or plate squats

2 minute Bike
– Laying down knee tucks, tuck one knee at a time
– pike stretch

10 minute any machine conversational pace

AMRAP 6:
MAX ROUNDS "DT"
ADV RX 155/105
RX 135/95

Rest 6 Minutes

AMRAP 6:
MAX CALORIE BIKE

DT:
12 DEADLIFTS
9 Hang Cleans
6 Push Jerks

For Time:
20 C2B
50/35 cal bike
30 Pull-ups
1 mile Run or Row 2,000m
40 T2B

2-4-6-8-10:
Power Snatches 135 / 95 lb

After Each Round:
400 Meter Row
2 Rope Climbs

RX 8 C2B Every Round in place of Rope climbs

Modification
8 pull-ups or Ring Rows

3 Rounds:
200 Meter Run
40 Wallballs 20 / 14 lb

3 Rounds:
200 Meter Run
40 T2B

3 Rounds:
200 Meter Run
20 Burpees

Buy In: 50/35 Cal Bike
3 Rounds:
10 Deadlifts (185/125)
100 m Run
15 Kipping HSPU
100m Run
Cash Out: 50/35 Cal Bike

Partner WOD
100 Cal Bike
Every 3 minutes
20 Wallballs 20/14

directly into……..

100 Cal Row
Every 3 minutes
100m Run

Modification for the 100m Run
10 Box Step-ups

ADV RX
4 Rounds
AMRAP 4:
30/21 Cal Row
21 KBS (24/16kg)
MAX Distance HSWalk
*each mat length is 1 Rep

4 minute rest between rounds

RX
4 Rounds
AMRAP 4:
12/9 Cal Bike
21 KBS (24/16kg)
MAX Cal Row

4 minute rest between rounds

*Goal is to spend about 2 minutes on the row, 1 minute on the KBS