1600 m run or row Relay style every 200m alt. with your partner Then 100 pullups100 pushups100 sit-ups100 air squats(Divide these reps anyway you want) Then 1600 m run or row Relay style every 200m alt. with your partner

5 sets20 Chest elevated push-up on bar10 each arm kb or dB row 4 setsKneeling one arm dB press 10 (each arm)10 dips (ring or box) WODPull & Push800m row (arms only)40 plyo pushups (one hand plate one on floor explode from side to side)

Clean and jerk EMOM 101 c&j Start at 50% of your 1rm. Try to climb it weight each minute. WODOn a running clock set for 15 minutes800m runAs many c&j’s as possibleOn the 8:00 – 400m runAs many c&j’s as possible in the remaining...

22 minutes go as far as possible Run 200m (together)40 ground to overhead 95/65 (one athlete works at a time)Run 200m (together)30 ground to overhead 115/80 (one athlete works at a time)Run 200m (together)20 ground to overhead 135/95 (one athlete...

3 sets of3-way shoulder raises8 lateral8 front8 rear delt 3 rds8 bench press or floor press10 bent over rows 3 rds10 depth pushups or dynamic pushups10 ring Rows WODGunshow TabataStrict Press (empty bar) Rest 1 min Bicep curl (empty bar)

Snatch EMOM 101 snatch Start at 50% of your 1rm. Try to climb it weight each minute. WOD 10-8-6-4-2Power snatches 135/95*complete 20 pushups after each set of snatches **if 135/95 is more than 70% of your one rep mask. Than use 70% of your...