4×3 weighted pull-ups build in weight

Partner WOD

40/30 Calorie Echo Bike

40 C2B

400m Run

60 alternating DB Snatches 50/35

80 Cal Row

80 T2B

800m Run

100 Step ups

100 DU

split reps run together

2 drop sets dumbbell curls

8 reps heavy

10 reps moderate

12 reps light-moderate

no rest between

AMRAP 5:

50/40 Cal Row

Max Wallballs

AMRAP 4:

40/32 Cal Row

Max Wallballs

AMRAP 3:

30/24 Cal Row

Max Wallballs

AMARAP 2:

20/16 Cal Row

Max Wallballs

AMRAP 1:

10/8 Cal Row

Max Wallballs

wallballs 20/14 lb to 10/9ft

target score 90-180 reps

200m Barbell Back Rack Carry (body weight)

200m Barbell Front Rack Carry (½ body weight)

100 Mat Lenghts

AMRAP 20:

1 Deadlift 285/200 lbs.

10 T2B

15 Bar-Facing Burpees

RX 225/185

1-2-3-4-5-4-3-2-1 minute bike

10 empty barbell z-press 45/35

start and finish with the z-press for 10 sets

zone 2 at 11 AM

1k step-ups for Clyde Queen in a monster suite 1pm

TEAMS OF 3:
[0:00-9:00]:
15 Rope Climbs
90 Hang Power Cleans, 95 / 65 lb
Max Calorie Echo Bike

[9:00-18:00]:
15 Rope Climbs
60 Hang Power Cleans, 115 / 85 lb
Max Calorie Echo Bike

[18:00-27:00]:
15 Rope Climbs
30 Hang Power Cleans, 135 / 95 lb
Max Calorie Echo Bike

– Notes: One teammate works at a time, switching out however you’d like. Pick a rope climb number that takes 3 minutes or less to complete (5 on the minute). Pick weights that you can complete at least 9-6-3 reps respectively on the barbell. Each AMRAP is 9 minutes.
– Target Score: 200-400 Calories
– Score: Echo Bike Calories

3 sets

5 Barbell Rollouts 5 lb plates

10 Barbell Sit-ups

On the Minute x 10:

1 Thruster (Build to Heavy)

Score is total load

5 Rounds x AMRAP 2:

5 Thrusters (80% of Heavy Single)

25/20 Calorie Row

-Rest 2 minutes btwn rounds

-pick up where you left off

Target score is 4-7 Rounds

3 sets

1:00 weighted lunge hold left foot forward

10 unweighted jumping lunges

Rest 30 Seconds

1:00 weighted lunge hold right foot forward

10 unweighted jumping lunges

Rest 1 minute

5 Rounds For Time:

10 Single Arm Devils Press 70/50

20-40-60-80-100 DU

Goal is sub 18

RX 50/35

4-5 Rounds

2 minute Row

2 minute Bike

2 minute Ski Erg

5 Rounds for Time:

12 Burpee

12 Pull-ups

12 Box Jump Overs

3 Rounds For Time:

500m Row

12 Burpees

21 Box Jumps. (24/20″)

Goal is sub 18

Bench Press at 50%

8×8

Double DB Reverse Flys (light weight)

8×10

AMRAP 7

30 T2B

30 Front Rack Reverse Lunges

Max Calorie Row

Directly into……

AMRAP 5

20 T2B

20 Front Rack Reverse Lunges

Max Calorie Bike

Directly into….

AMRAP 3

10 T2B

10 Front Rack Reverse Lunges

Max Echo Row

Barbell 115/85

Part A

3 Sets

20 Light weight GM

20 Banded Tricep Pull downs

30 Second Wall sit holding 35/25lb plate