Partner WOD

1 mile run

30 Burpees

30 Wallballs

30 KBS 24/16kg

800m run

30 Lunges with the wallball

200m Farmers carry 50/35

400m run

30 Burpees

30 Wallballs

30 KBS

200m Run

30 Lunges with the wallball

200m Farmers Carry

Split reps and meters on the farmers carry and run together

5 Rounds For Time:

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB S2OH

50 DU

250/200m Row

AMRAP 30:

50/35 Strict pull-ups or chin ups

100 Hand-Release Push-ups

150 Sit-ups

Every 3 minutes (Starting on 0:00):

3 Snatches, 115/85

RX 95/65

Partner WOD

2 Rounds For Time:

30 Deadlifts

30 Front Squats

30 S2OH

30 Box Jumps

30 Calorie Row

Barbell: 135/95 same weight for all movements

2 Rounds

800m Run

20 Wallballs

20 KBS 24/16kg

then…..

2 Rounds

Run 400m

20 Weighted lunges w/wallball

30 cal row

100m KB farmers carry 24/16

Partner WOD

For Time:
24 – 20 – 16 – 12 – 8 Squats, 155 / 105 lb
10-8-6-4-2 Rope Climbs

200m Run after every round

Pull-Ups per person 30 – 24 – 18 – 12 – 6

4 Rounds For Time:
400 Meter Run
21 Kettlebell Swings, 53 / 35 lb
12 Burpee Box Jumps (24″/20″)

• Rest 4 Minutes Between Rounds

Score: Total Time (Including Rest)

Time Cap: 30 Minutes

AMRAP 5:
50 Push-ups
Calorie Row in Remaining Time

AMRAP 4:
40 Push-ups
Calorie Row in Remaining Time

AMRAP 3:
30 Push-ups
Calorie Row in Remaining Time

AMRAP 2:
20 Push-ups
Calorie Row in Remaining Time

AMRAP 1:
10 Push-ups
Calorie Row in Remaining Time

Score: Total Row Calories