Partner workout 2 rounds of: Athlete 1: 200m farmers carry Athlete 2: max cals on bike or rower Athlete 2: 200m farmers carry Athlete 1: max cals on bike or rower Athlete 1: 100m kb front rack carry Athlete 2: max cals bike or rower Athlete 2...

Bench Press 10-8-6-4-2 WOD 50-40-30-20-10 Double unders *after each round accumulate a 1:00 plank hold Singles: 150-120-90-60-30

WOD Competitor 1200m run Then 12 rounds 4 strict HSPUs 8 chest to bar pull-ups 12 squats Fitness 1200m run Then 12 rounds 4 HSPUs 8 pull-ups 12 squats Lifestyle 800m run Then 12 rounds 4 pushups 8 jumping pull-ups 12 squats

3 part partner WOD kb swings 53/35 pushups goblet squats 53/35 bike for cals Rest 1 minute Dynamic pushups over plate Burpee onto plate Sit-ups Lunges Rest 1 min Push press 95/65 Bent row 95/65 P1 plank hold/ p2 lateral hops over p1 (step over if...

Single arm Carries 3 sets of: 50’ single arm overhead (r) 50’ single arm overhead (l) 50’ single arm front rack (r) 50’ single arm front rack (l) 50’ single arm farmer carry (r) 50’ single arm farmer carry (l) WOD 50-40-30-20-10 Kb swings Med...

WOD Competitor 30 minute AMRAP 2 rounds of strict Cindy 500/400m row or 30/24 cal bike Fitness 30 minute AMRAP 2 rounds of Cindy 500/400m row or 30/24 cal bike Lifestyle 30 minute AMRAP 2 rounds of Cindy w/ jumping pull-ups 500/400m row or 30/24...