3 Person Team

5 Rounds For Time:

42/30 Calorie Echo Bike

30 KBS (24/16kg)

30 DB Floor Press 50/35)

On the 2:00 x 10 sets:

1 Power Clean + 1 Front Squat

For Total Load. You can do the same weight across or add weight each set. You will enter a weight for 10 sets

5 Rounds For Time:

40 DU

400m Row

12 T2B

2 Rounds For Time:

800m Run

25 Burpee Box Jumps Or Step-ups

Today is the last day to let me know your size sweatshirt if you would like one. I am placing the order tomorrow.

Partner WOD

10 Rounds For Time:

10 Deadlifts 225/155

30/24 Calorie Echo Bike Or 40/30 Assault Bike

2 Rope Climbs

RX 3 Strict pull-ups per person per round

Partner WOD
For Time:
1 Mile Run
40 Clean & Jerks
800 Meter Run
40 Clean & Jerks
1 Mile Run

Barbell: 155 / 105 lb

please do not drop the barbells
 

Clean Complex

[On the 4:00 x 4 Rounds]:
3 Unbroken Sets:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

All sets are unbroken you will do 9 unbroken reps for every set.

Start around 40-45% and add weight each set

you will log your weight in WODIFY for each set

3 Person team

3 Rounds For Time
45/36 Calorie Echo Bike
45 Power Snatches 95 / 65 lb
45 Pull-ups

45 HSPU

AMRAP 5:
Buy-In: 50/35 Calorie Row

Max Rounds with Time Remaining:
30 Double Unders
15 Front Squats 95 / 65 lb

Rest 5 Minutes

AMRAP 5:
Buy-In: 50/35 Calorie Row

Max Rounds with Time Remaining:
30 Double Unders
10 Front Squats 135 / 95 lb

Rest 5 Minutes

AMRAP 5:
Buy-In: 50/35 Calorie Row

Max Rounds with Time Remaining:
30 Double Unders
5 Front Squats 165 / 115 lb
 

10 Rounds For Time:

10 T2B

10 Burpees

100m Run

Scale T2B with a core movement such as sit-ups, T2B attempts or DB plank rows.