3 rounds

5 minute Ski Erg

10 GHD

5 minute row

10 GHD

5 minute C2 Bike

10 GHD

6 Rounds

2 Rope Climbs

400m Run

10 S2OH 135/95

3 Rounds for Time

150-100-50 DU

12 Power Cleans

9 Front Squats

Barbell

Adv RX 165/115

RX 135/95

ADV RX

4 Person Team

1 Mile Run

2,000/1,750m Row

40 Clean & Jerks 135/95

120/85 Calorie Echo Bike

1 Mile Run

RX Barbell 95/65

At least 2 people on the team need to be responsible for the run. One athlete runs the first mile and the other athlete runs the second mile. The row, clean & jerks, and bike can be split between all athletes however needed. When the run is complete then athletes start on the Rower, Once the Rower is complete, athletes start on the Clean & Jerks, then move onto the bike and then the second runner completes the mile.

AMRAP 12

5 double DB Snatch

10 Shuttle Runs

10 double DB Reverse Lunges total

DB 50/35

1 shuttle run = 6 Mats lengths

in place of shuttle run

200m run or row or ski erg or 9/12 cal bike

5 x 10 Hammer curls

5 x 5 strict ring dips

Week TWO: Workout 1 This workout will need to be represented by a male and female in both RX and Scaled

AMRAP 8: ADV RX

12 T2B

10 Box Jump Overs (24/20″)

8 Pull-ups

6 DB Box Step-overs 2(50/35)

3 C2B

AMRAP 8: RX

12 Knee Raises

10 Box Step Overs (24/20″)

8 Jumping pull-ups 6″ below pull-up bar

6 DB Box Step-overs 2(35/25)

3 Jumping pull-ups 6″ below pull-up bar

Each class will use 4 scores: 1 male/1 female RX and 1 male/1 female Scaled. Score is Rounds and reps. At the end of the workout we will combine the male and female RX score and the male and female Scaled score to have 1 score for RX and 1 score for Scaled.

1 minute row, 6 minute bike

2 minute row, 5 minute bike

3 minute row, 4 minute bike

4 minute row, 3 minute bike

5 minute row, 2 minute bike

6 minute row, 1 minute bike

You should be in a conversational pace

Partner WOD

2000 – 1800 – 1200 – 600 m Row

240 – 180 – 120 – 60 DU

24 -18 -12-6 Double DB hang snatch 50/35

3 Rounds

9 Thrusters

9 T2B

21 Lateral Burpees Over the Bar

3 Rounds

7 Thrusters

7 T2B

21 Lateral Burpees Over the Bar

3 Rounds

5 Thrusters

5 T2B

Barbell 95/65

Goal is sub 18

1,000m run

800m row

400m DB farmers carry 50/35

800m row

1,000m run