Partner WOD 20 minute AMRAP 20 kb swings 30 air squats 60 plate hops 20 no push-up burpees 30 box jumps 24/20 60 plate hops *divide reps anyway you like, athletes choose kb weights

20 min – build by feel on the following complex: Strict press + push press + 2 push jerks WOD 10 minutes Even: max reps HSPUs Odd: 30 DUs Lifestyle: pike pushups or Z-presses Scale up: replace HSPUs with handstand walk for max distance.

15 min – build by feel on the following complex: Power snatch + hang power snatch + OHS WOD 5 rounds 5 bench press or floor press 300m row *rest :90 after each round *use a weight around 80% of your max

Partner WOD 800m run together Then 50-40-30-20-10 Med ball cleans 30-24-18-12-6 Pull-ups Then 800m run together

Bottom up kb press or (single arm db press) 5×5 each arm Db or kb bent row 5×5 each arm WOD 25-20-15-10-5 Box jumps 10-8-6-4-2 HSPUs

Strict Press Build to a heavy single WOD 40/35 calorie bike or row 200m farmers carry 53/35 40 box step overs 53/35, 24/20 Lifestyle: lighter farmer carry, no weight on step ups