Strength:
2-2-2-2-2-2 Thrusters
Partner WOD:
5 Rounds
4 thrusters (135/85)
25 Box Jumps (24/20)
Each person will complete 5 entire rounds. One person does a full round, while the other rests. Upon completion, you will each separately run a max effort 400m. Time stops at the end of the last persons run. Only one person may work/run at a time.
WOD:
3 Rounds
1 min Row (calories)
1 min Pull Ups
1 min anchored Sit Ups
1 min Front Squats (95/65)
(5 seconds to move between each exercise)
1 min rest between rounds
Score is total reps/calories completed
Strength:
1 Rep max snatch grip deadlft
WOD:
Tabata KB snatch (53/35) (switch arms each 20 seconds)
Then 500 meter ball run at full speed.
WOD:
15 min AMRAP
25 Double Unders
10 Push Jerk (135/85)
7 Ring Dips
Cashout:
2 rounds of 1 min L-sit with 1 min rest
Strength:
Back Squat 3 R @ 70%, 3 R @ 80 %, 3+ R @ 90%
WOD:
3 Rounds
15 Hang Power Clean (135/95)
15 Lateral Box Jumps
15 Burpees
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