25 min AMRAP 1:1 ratio (I go, you go)

5 pull ups (10 ring rows)
10 push ups
15 squats
Then a 200m medball run together

A) Clean: E2MOM x 16min (8rds); 2 clean (full)  Start @ 60% of 1RM clean, increase weight each successful rd.

B) Metcon: AMRAP 10min


4 HPC (135/95)


8 Front rack lunges

A) Strength: Bench Press; Find a heavy single

B) Metcon:
21-15- 12-9- 6
RKBS (70/53)
burpees

Score: Bench press / time

A) Strength: Deadlift; Find a heavy set of 3

B) Metcon: 8rds for time (cap 15min)
5 ground to overhead (135/95)
7 box jump overs (24/20)

Score: Deadlift / Metcon time

A) Strength: Overhead Squat; find a heavy single OHS

B) Metcon: 6min AMRAP
10 OHS (95/65)
10 Pull ups
Rest 5min
AMRAP 4min
10 OHS (95/65)
10 Pull ups

A) Metcon: teams of 2 1:1
For time
400m team run
50 box jump overs 30/24
50 rkbs 70/53
150 wallballs 20/14
50 rkbs 70/53
50 box jump overs
400m team run

A) Strength: back squat 5rm

B) 30 snatches 155/105
For time
Power snatch is permitted
Score: BS 5rm, time

A) Gymnastics; handstand holds/walking
10 min emom
20’ hs walk, or 20sec hs hold
B) Metcon:
8 push ups
8 deadlifts 185/135
8 burpee over bar
8 rds for time
Score: Rds / metcon time

A) Oly: E90SEC x 7 Rds; Power clean + clean + front squat start at 65% of

B) Metcon: 12min partner wod 1:1 switch any time
5 Front Squats 185/135 (from the ground)
2 rope climbs
Score: heaviest complex / Rds and reps

A) Strength: Strict Press 5rm

B) Metcon: 8min AMRAP
10 Dumbbell overhead lunge 40-50/25- 35 (single dumbbell, use whatever hand you want)
5 Dumbbell shoulder to overhead (whichever arm)
10 toes to bar