<p>8 Rounds</p><p>20s row max calorie</p><p>10s rest</p><p> </p><p>1 minute Transition</p><p> </p><p>8 Rounds</p><p>20smax sit-ups</p><p>10srest</p><p> </p><p>1 minute transition</p><p> </p><p>8 Rounds</p><p>20s max push-ups</p><p>10s rest</p><p> </p><p>1 minute transition</p><p> </p><p>8 Rounds</p><p>20s max strict Pull-up</p><p>10s rest</p>

<p>Partner WOD</p><p>5 Rounds</p><p>30 Burpee Box Jump Overs (24/20")</p><p>40 Wallballs (20/14)</p>

<p>25 – 20 – 15 – 19 – 5 KBS (24/16kg)</p><p>500 – 400 – 300 – 200 – 100m Run</p><p>6 – 5 – 4 – 3 – 2 Bar MU</p><p> </p><p>RX C2B 12-10-8- 6- 4</p>

<p>Partner WOD</p><p>4 Rounds</p><p>400m run</p><p>30 thrusters</p><p>30 Bar facing burp</p>

<p>This is a grind. You should work through this at a maximal sustainable pace.<br />Wallwalks less than 1:00<br />DU less than 1:00<br />If you think you will get through the first portion of the workout but are not sure you will make it through the last portion maybe consider breaking DU into 2-3 QUICK sets to save your shoulders.</p><p>Barbell 5-4-3-3 or 6-5-4 or 9-6</p><p>Second Barbell 3-3-3-1-1-1 or all 3’s or all 1’s</p><p>If you are doing the first portion of the workout for time and know that you will not be progressing further than that or will be trying to get a few HSPU, maybe see if you can go for some bigger sets on the barbell and go for a strong tie break time.</p>

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 kipping handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 kipping handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 45, 65, 75, 85 lb
M: 65, 95, 115, 135 lb

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)

5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 35 lb, 55 lb, 65 lb, 75 lb
M: 45 lb, 65 lb, 85 lb, 95 lb

<p>Stretch</p><p>Child’s Pose</p><p>Wrist Stretch</p><p>Down Dog</p><p>Cobra</p><p>Pigeon</p><p>hip</p><p>Frog</p><p>hamstrings</p>

<p>15-20 minute Skill work</p>

<p>For Time:</p><p>45/30 Cal Row</p><p>30 Box Jump Overs</p><p>15 Power Snatches 115/85</p><p> </p><p>Goal is Sub 10</p><p> </p><p>RX 95/65</p>

<p>For Time:</p><p>21 T2B, 25DU</p><p>21 C2B, 25DU</p><p>15 T2B, 25DU</p><p>15 BMU, 25DU</p><p>9 T2B, 25DU</p><p>9 RMU 25DU</p>