4 Rounds For Reps:
400m Run together
Partner A does a max unbroken set of strict Press
Then…
Partner B does a max unbroken set of strict Press
15 Sit-ups together at the same time

Barbell 60% 1 RM Strict Press

120/90 Cal Bike For Time

Power Clean

Unbroken Sets For Load:
15-12-9 Power Cleans

Rest As Needed Between Sets.

15 minute Time Cap

15 Minutes For Total Reps:
5 Minute Max Bike Calories
4 Minute Max Air Squats
3 Minute Max DU
2 Minute Max T2B
1 Minute Max Burpee to Target

3 RFT:
500m Row
400m Run
3 mins rest between rounds

AMRAP 7:
Wallballs 20 / 14 lb to 10/9ft.  

On the Minute [Starting at 1:00]:
5 Deadlifts 225 / 155 lb

– Aim for unbroken sets of deadlifts.

– Have a number of wallballs you’d like to complete each round. A solid number would be somewhere between 15 and 25 reps. From there, you can choose to break things up right from the start or go for big sets for as long as you can. The first round, you can bank a few extra reps.
 
– Pick a minimum number of wallballs you know you can always pick the ball up. Say your number is 5 reps. If at any point you are feeling gassed, count 5s, then pick up the ball and do 5 reps, this way, you can minimize your breaks.

– Always leave about 5-10s to transition between your last wallball to the deadlifts.  

2PM Rescue Squad Park
We may not get all these events in but we have some ideas to play with.
Event 1: Watermelon Relay
Event 2: Pass, Kick, Punt for Distance
Event 3: red band three legged race
Event 4: egg and spoon race with a twist
Event 5: Kettlebell horseshoe

5 Rounds:
1000m row
Directly into 4 Round of "The Chief"]:
3 Power Cleans 135 / 95 lb
6 Push-ups
9 Air Squats
Partner A does 2 full rounds & Partner B does 2 full rouns of Chief

You can alternate rounds of chief or do them back to back

For Time:
10 Rope climbes

ADV RX: Rope Climbs
RX: 30 Pull-ups
Scaled: 20 Red band pull-ups

10 Rounds For Time:
250/200m Row OR 200m Run OR 12/9 Cal Bike
30 DU
10 Push Press 95 / 65 lb

– Row/Run/Bike completed in 1:00 or 1:15

– DU Should be completed in 30s or less.

– Push Press: Should be completed in 20s or less. Loading should not exceed 60% or your 1RM push press. Barbell taken from the floor.

**20 minute Time Cap***

Add reps as seconds to your time

Scaled: 20 DU and barbell 75/55

Option A: Active Recovery WOD

5 Rounds For Time:
30 Reverse Lunges
20 Step-ups
10 T2B

Scaled: Abmat sit-ups

Option B: Active Recovey
Pick any machine

30 – 45 Minutes at Zone 2 Heart Rate

Think of it as while you are exercising you can still hold a conversation – somewhere between 60-70% of your maximum heart rate.

This is the zone that improves your general endurance: your body will get better at oxidizing – burning – fat and your muscular fitness will increase along with your capillary density.

Training in heart rate zone 2 is an essential part of every exercise program. Keep at it and you’ll reap the benefits later.