Partner WOD
1 Round of:
10 BMU
40 Hang Power Cleans 155 / 105 lb
400m Run

Then…..

1 Round of:
10 BMU
30 Hang Power Cleans 155 / 105 lb
400m Run

Then…/:/

1 Round of:
10 BMU
20 Hang Power Cleans 155 / 105 lb
400m Run

RX 5 C2B + 10 push-ups per person

AMRAP 13:
3 Strict Ring Dips
20 Double Unders
3 Dumbbell Snatches
3 Strict Ring Dips
20 Double Unders
6 Dumbbell Snatches
3 Strict Ring Dips
20 Double Unders
9 Dumbbell Snatches
…
[Add 3 Dumbbell Snatches Per Round]

Dumbbell: 50 / 35 lb

EMOM X 4
4 Mat Lengths HSWalk

– Rest 2 Minutes

EMOM x 4
4 Mat Lengths HSWalk

For Time
Partner WOD
2 Rounds:
30 Cleans (135/95)
50 Burpees
800m Run
10 Rope climbs
800m Run
50 Burpees

Split reps run together

RX: (115/85) & Pull-ups in place of rope climbs = 15 per person

Every 3 minutes for 5 Rounds:
0:00 – 3:00 – 6:00 – 9:00 – 12:00
6 Push jerks
6 Over the bar burpees

*score is slowest Round*

ADV RX 135/95
RX 115/75
Scaled 95/65

5 Rounds
20 Calorie Bike
20 Calorie Row
10 Push-ups
10 V-Ups

Partner WOD
8 Rounds:
200m Run
20 T2B
10 Deadlifts 175 / 125lb

Split reps run together

21 – 15 – 9
Double DB Thrusters
Double DB Devils Press
*After the 21-15-9 Finish with a Front Rack Lunges (7 Mat Lengths)*

Masters 40-49 & Teens & Intermediate: 35/25
Masters 50+: 30/20

10 minute Time Cap

If you don’t finish each rep is 1 second. Each Mat length is 1 second

Click RX if you do your correct age group

AMRAP 30:
Max Meter Row

Every 5 Minutes [Starting at 0:00]
5 Ring Muscle-ups
10 Hang Power Snatches 95 / 65 lb
10 Box Jump Overs or step overs (24"/20")

RX Bar MU