Monday only 2 classes 8:30 & 9:30 Coach Nate.

Partner WOD

5 Rounds For Time:

20 T2B

400m Run

40 DB Snatches (50/35)

40 Push-ups each at the same time but not synchro

Split reps and one person working at a time except on the Push-ups and run together.

ADV RX

10 Rounds For Time:

3 Power Cleans 165/115

6 HSPU

200m Run

RX

10 Rounds For Time:

3 Power Cleans 135/95

6 KBS (24/16kg)

200m Run

ADV RX

3 Rounds For Time:

20 Goblet Squats (24/16kg KB)

15 Burpees to a target

5/3 RMU

RX

3 Rounds For Time:

20 Goblet Squats (24/16kg KB)

15 Burpees to a target

5 Strict Pull-ups

10 T2B

3 Rounds For Reps:

Minute 1: Max DU

Minute 2: Rest

Minute 3: Max Calorie Echo Bike

Minute 4: Rest

Minute 5: Max DB Alt. Floor Press with one are locked out at all times

Minute 6: Rest

ADV RX: in place of DU max distance HSWalks (each mat length is one rep and only counts if you complete the entire mat)

2 Rounds

30 Lunges 20/14lb Wallball

800m Row

30 Wallballs

800m Ski Erg

30 Burpee Box Jumps or step ups or Broad Jumps

Partner WOD

4 Rounds For Time:

1,000m Row

10 Hang Cleans

60/50 Cal Bike

10 S2OH

Barbell ADV RX 155/105 RX 135/95