ADV RX
5 Rounds:
9 Hang Cleans 185 / 135 lb
30 Alternating Single Leg Squats
200m Run

RX
5 Rounds:
9 Hang Cleans 135 / 95 lb
45 Air Squats
200m Run

Cleans can be squat or power

Partner WOD
For Time:
400/300m Row
2 Deadlift
2 T2B
400/300m Row
4 Deadlifts
4 T2B
…
400/300m Row
20 Deadlifts
20 T2B

Barbell: 225 / 155 lb

– Row: Completed in 2:00 or less

– Deadlift: Loading should not exceed 70% of your 1RM deadlift.

– T2B: Athletes should be able to string 15+ toes to bar unbroken when fresh to complete reps as prescribed.

– Flow: Partners will add 2 deadlifts and 2 T2B reps each round until they’ve completed 20 reps of each movement. 

– Score: Total Time

3 Rounds:
800m Run
15 Double DB Front Squats
10 Double DB S2OH

Dumbbells: 50 / 35 lb’s

Active Recovery

5 Rounds:
20 Calorie Row
10 Bicep Curls (45/35 barbell)
20 Sit-ups

Then

5 Rounds:
20 Calorie Bike
10 Push-ups
20 Step-ups (24/20")

Active Recovery

5 Rounds:
20 Calorie Row
10 Bicep Curls (45/35 barbell)
20 Sit-ups

Then

5 Rounds:
20 Calorie Bike
10 Push-ups
20 Step-ups (24/20")

"Carpal Tunnel"

3 Rounds x AMRAP 5:
100 DU
30 C2B
50 Alternating Single DB Snatches 50 / 35 lb

Rest 5 Minutes Between AMRAPS

*PICK UP WHERE YOU LEFT OFF EACH ROUND. 

"Carpal Tunnel"

3 Rounds x AMRAP 5:
100 DU
30 C2B
50 Alternating Single DB Snatches 50 / 35 lb

Rest 5 Minutes Between AMRAPS

*PICK UP WHERE YOU LEFT OFF EACH ROUND. 

"Carpal Tunnel"

3 Rounds x AMRAP 5:
100 DU
30 C2B
50 Alternating Single DB Snatches 50 / 35 lb

Rest 5 Minutes Between AMRAPS

*PICK UP WHERE YOU LEFT OFF EACH ROUND. 

"Carpal Tunnel"

3 Rounds x AMRAP 5:
100 DU
30 C2B
50 Alternating Single DB Snatches 50 / 35 lb

Rest 5 Minutes Between AMRAPS

*PICK UP WHERE YOU LEFT OFF EACH ROUND. 

"Carpal Tunnel"

3 Rounds x AMRAP 5:
100 DU
30 C2B
50 Alternating Single DB Snatches 50 / 35 lb

Rest 5 Minutes Between AMRAPS

*PICK UP WHERE YOU LEFT OFF EACH ROUND.