Partner WOD 5 rounds 300/250m row Max reps power snatches 115/80 Rest 1 minute While partner A is completing the row, partner B is completing max reps of power snatches. Then switch. Take your 1 min rest after both partners have rowed and...

Bench Press 12-10-8-6 WOD 30-25-20-15-10-5 Pushups Sit-ups

Front squat 12-10-8-6 WOD 12 min amrap 4 OHS 8 toes to bar 12/10 cal bike, row, or ski Comp 135/95 Fitness 95/65 Lifestyle: 75/55, knee raises

Partner WOD: Accumulate the following in any order: 100 box jumps 24/20 100 kb swings 53/35 100 kb goblet reverse lunges 100 kb single arm push presses 53/35

Snatch Find a heavy single WOD 4 rounds 1 min : HSPUs 1 min : box overs 24/20 1 min : rest Lifestyle: piked pushups or z-press, step ups

Split jerk Find a heavy single WOD 5 rounds 15 toes to bar 50’ goblet walking lunge 53/35 50’ bear crawl 30 DUs Lifestyle: abmat sit-ups, b.w. Lunges, singles