Partner WOD

Cash In: 800m Run

10 Rounds

20/16 Cal Row

20/16 Cal Echo Bike

Cash out: 800m Run

Run together split Calories

2 Rounds

1,000m Row

800m Run

15 Burpee Broad jumps

100m Farmers Carry with KB (32/24kg)

1,000m Ski Erg

800m Run

15 Wallballs 20/14lbs.

100m Farmers Carry KB (32/24kg)

ADV RX

partner WOD
AMRAP 30:
[Partner 1]:
12 T2B
HSWalk – 8 Mat lengths
6 Alternating Single-Arm Devil Press

[Partner 2]:
400 Meter Run

* Switch Upon Completion Of Both Stations

RX

Partner WOD
AMRAP 30:
[Partner 1]:
12 T2B
100m Farmer’s Cary (KB 24/16kg)
6 Alternating Single-Arm Devil Press (DB 50/35)

[Partner 2]:
400 Meter Run

* Switch Upon Completion Of Both Stations

On the 0:00

1 mile run

Directly into…….

5 Rounds

15/12 Calorie Row

30 sit-ups or 20 GHD’s

ADV RX

4 Rounds

8 Alt. DB Snatches 50/35

4 Wall Facing Strict Push-ups

Directly into….

4 Rounds

8 Alt. DB Snatches 50/35

4 Bar MU

RX

4 Rounds

8 Alt. DB Snatches 50/35

15 Wallballs 20/30

Directly into….

4 Rounds

8 Alt. DB Snatches 50/35

10 C2B

5 Rounds

Minute 1: max calorie Ski Erg

Minute 2: rest

minute 3: max calorie row

minute 4 & 5: max burpee box jump overs or step overs

minutes 6: rest

Score is total calories + burpee reps

10-9-8-7-6-5-4-3-2-1 Hang Power Clean

15/10 Calorie Bike

Directly Into…..

1-2-3-4-5-6-7-8-9-10 Strict Pull-ups

20 DU

Barbell 135/95

2 Rounds For Time:

500/450m Row

10 Front Squats 115/85

15 Lateral Burpees Over Barbell