WOD Competitor 20 deadlifts 225/155 30 bar facing burpees 40 wallballs 20/14 30 cal bike or row 2 minute rest 40 wallballs 20/14 20 deadlifts 225/155 30 cal bike or row 30 bar facing burpees 2 minute rest 30 cal bike or row 40 wallballs 20/14 30...

Partner WOD Competitors 45 box jumps 24/20 15 hang power cleans 225/155 500 m row 30 box jumps 30/24 30 hang power cleans 185/125 500 m row 15 box jumps 36/30 45 hang power clean 135/95 500m row Fitness: hang cleans 165/115, 135/95, 115,80. Use...

5 sets of: Weighted carries Using 2 dumbbells or kbs 100 ft overhead carry 100 ft front rack carry 100 ft farmers carry WOD Competitor/fitness 100 kb swings 53/35 *each break stop and do 25 DUs Lifestyle 35/26 and single unders

3 power cleans + 1 split jerk 1-1-1-1-1 WOD Competitor 10 push presses 165/115 5 strict Pullups + 5 knees to elbows 8 push presses 4 strict pullups + 4 knees to elbows 6 push presses 3 strict pullups + 3 knees to elbows 4 push presses 2 strict...

7&8am Partner WOD 150 wallballs 20/14 200 kb swings 53/35 75 synchronized burpees Accumulate in any order you like. 9am – Front Squat Max

Deadlift 3×5 @ 70% WOD Competitor/fitness 10 min amrap 30 air squats 15 kb swings 53/35 30 sit-ups 15 kb swings 53/35 Lifestyle 35/26 kb