50-40-30-20-10:
AbMat Sit-ups
Reverse Lunges

Directly Into..

5 Rounds:
200m Run
12 T2B

Partner WOD
Every 5 Minutes Until 150 Reps:
24/18 Cal Bike
30 Wallballs 20/15 lbs.
Max Alt. DB Snatch 50/35

– Flow: At the 0, 5:00, 10:00, 15:00, 20:00……. every 5 minutes athletes will complete a 24/18 Cal bike and 30 Wallballs and In the remaining time of each window, athletes will accumulate as many DB power snatches as possible until 150 reps have been completed.
 
– Bike: Completed in less than 2:30.

– Wallballs Completed in less than 45s. – Switch however on the DB snatches Be sure that the hips FULLY open up at the top of each rep and arm is fully locked out.

– Score: Time it takes to complete 150 power snatches.

Partner WOD
Every 5 Minutes Until 150 Reps:
24/18 Cal Bike
30 Wallballs 20/15 lbs.
Max Alt. DB Snatch 50/35

– Flow: At the 0, 5:00, 10:00, 15:00, 20:00……. every 5 minutes athletes will complete a 24/18 Cal bike and 30 Wallballs and In the remaining time of each window, athletes will accumulate as many DB power snatches as possible until 150 reps have been completed.
 
– Bike: Completed in less than 2:30.

– Wallballs Completed in less than 45s. – Switch however on the DB snatches Be sure that the hips FULLY open up at the top of each rep and arm is fully locked out.

– Score: Time it takes to complete 150 power snatches.

Partner WOD
Every 5 Minutes Until 150 Reps:
24/18 Cal Bike
30 Wallballs 20/15 lbs.
Max Alt. DB Snatch 50/35

– Flow: At the 0, 5:00, 10:00, 15:00, 20:00……. every 5 minutes athletes will complete a 24/18 Cal bike and 30 Wallballs and In the remaining time of each window, athletes will accumulate as many DB power snatches as possible until 150 reps have been completed.
 
– Bike: Completed in less than 2:30.

– Wallballs Completed in less than 45s. – Switch however on the DB snatches Be sure that the hips FULLY open up at the top of each rep and arm is fully locked out.

– Score: Time it takes to complete 150 power snatches.

Partner WOD
Every 5 Minutes Until 150 Reps:
24/18 Cal Bike
30 Wallballs 20/15 lbs.
Max Alt. DB Snatch 50/35

– Flow: At the 0, 5:00, 10:00, 15:00, 20:00……. every 5 minutes athletes will complete a 24/18 Cal bike and 30 Wallballs and In the remaining time of each window, athletes will accumulate as many DB power snatches as possible until 150 reps have been completed.
 
– Bike: Completed in less than 2:30.

– Wallballs Completed in less than 45s. – Switch however on the DB snatches Be sure that the hips FULLY open up at the top of each rep and arm is fully locked out.

– Score: Time it takes to complete 150 power snatches.

Partner WOD

For Time:
2,000m Row
30 S2OH 50/35
800m Run
2,000m Row
30 DB S2OH

*Score: Total Time
Split reps and meters and run together

ADV RX HSWALK 8 mat lengths per person in place of DB S2OH

30 minute time cap

Partner WOD

AMRAP 18:
2 Cleans
2 Pull-ups
2 Burpees

4 Cleans
4 Pull-ups
4 Burpees

6 Cleans
6 Pull-ups
6 Burpees

…
[Add 2 Rep Every Round]

Barbell: ADV RX 185 / 135
RX 155 / 105

Scale barbell with light weight:
135/95 or 115/85 or 95/65

– Score: Rounds + Reps. If you finish the round of 6’s and get one rep in the round of 7’s. Your score is 6+1. 

On the 2:00 x 10 Rounds:
1 Rope Climb
15 Wallballs 20 / 14 lb
Max Calorie Row

*Score: Total Calories  

On the 3:00 x 7 Rounds:
400m Run
1 Unbroken Set of T2B

*Score: Enter 7 Sets Of T2B Reps. Overall Score Is Total Reps. 

[8 Rounds For Total Reps]:
AMRAP 2:
Max Bike Calories

– Rest 1:00 –

AMRAP 1:
10 DB Snatches 50 / 35 lb
5 Burpees

*Pick Up Where You Left Off
*Score Is Bike Calories + Reps

– Long, sweaty active recovery workout.

– Today is all about doing what feels good. Nothing should feel forced. Either complete this piece or take a full rest day.  

 
– Flow: Bike for 2:00 and accumulate as many cals as possible. After 2:00, Rest for 1:00 minute and then work for 1:00 minute accumulating as many rounds of dumbbell snatches and burpees as possible. At the 4:00 mark, remember where you left off and head back to the bike. After the bike you’ll pick back up where you left off.