2 Rounds

100m Run

1,000m Ski Erg

100m Run

20 Thrusters 95/65

100m Run

20 Wallballs 20/14

100m Run

1,000m Row

100m Run

20 Lunges with Wallball

100m Run

100m Farmers Carry 50/35

100m Run

Partner WOD

AMRAP 9:
800M Run
Max Rounds Triplet

Directly Into…

AMRAP 7:
600M Run
Max Rounds Triplet

Directly Into…

AMRAP 5:
400M Run
Max Rounds Triplet

Directly Into…

AMRAP 3:
200M Run
Max Rounds Triplet

* Alternate Triplet Movements w/ Partner
* Pick up Where You Left Off After Run

Triplet:
5 Dumbbell Front Squats, 50 / 35 lbs
5 Strict Pull-ups
5 Burpees

Score: Rounds + Reps

– Notes: Run together with your partner and complete max rounds of the triplet with time remaining in each AMRAP. You’ll alternate like this – P1: 5 front squats, P2: 5 strict pull-ups, P1: 5 burpees, P2: 5 front squats… Choose weights and variations for all movements you can complete unbroken throughout. Pick up where you left off following the run. Ex: If you got through 3 front squats, the partner who was on that station will do 2 reps to complete the 5 reps. Mark a round after each set of burpees is completed. Both partners must be back for the triplet work to begin.
– Intended Intensity: RPE 6-7
– Target Loading: Light
– Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
– Target Score: 10-20 Rounds

Every 10:00 x 3 sets:

800m Run

any machine in remaining Time

The goal of this workout is to improve cardio endurance. Aim to stay at a zone 2 pace throughout

The low-intensity workout is designed to increase blood flow, aid in muscle recovery and improve endurance without adding significant stress to the body. You should be at a conversational or slightly higher pace. Something you can maintain for a long period of time.

5 Rounds For Time:

5 S2OH

10 Deadlifts

15 Box Jump Overs

Barbell: 115/85

Partner WOD
AMRAP 30:
5 Deadlifts
10 Box Jumps
12/9 Calorie Echo Bike

Switch After:
400 Meter Run

* P1: Run
* P2: AMRAP of Deadlifts/Box/Bike
* Switch After 400 Meter Run
* Pick up Where Partner Left Off

For Time:

10 V-ups

30 Single DB Devils Press

20 Star Fish

20 Single DB Devils Press

30 Sit-ups

10 Double DB Devils Press

Cash-out 800m Run

DB 50/35

5 Rounds For Time:

5 Thrusters 115/85

10 Bar Facing Burpees

15 T2B

50-40-30-20-10

Calories any machine

DU

4 Rounds For Time:

500m Row

50 Air Squats

5/3 Ring MU

ADV RX 5/3 Ring MU

RX 5 Bar MU

Scaled 10 C2B or 10 Pull-ups