Partner WOD
(split work however you’d like, remaining time is rest)
0:00-6:00
21-15-9
Thruster
Pullup
Fx: 75/55, J-hook row
P/O: 95/65
6:00-12:00
30 Clean and Jerk
Fx: 95/65
P/O: 135/95
12:00-18:00
21-15-9
Deadlift
HSPU
Fx: 135/95, Piked Pushup
P/O: 225/155
18:00-24:00
1000 DU
Fx: 2:1 Singles
MetCon
EMOM10
__ Wall Ball + __ Burpees
Rest 2 min
EMOM10
__ Box Jumpovers + __ Push Press
Fx: 7, 14/10, 18/12″, 75/55
P: 8, 20/14, 24/20″, 95/65
O: 10, 20/14, 20/20″, 95/65
MetCon
AMRAP15
35 DU
10 Power Snatch
10 Pistols
Fx: 2:1 Singles, Barbell Only Hang Power Snatch, Hold onto pole for Pistol Scale
P/O: 95/65
Accessory
3 rounds
6 Sotts Press
10 Reverse Fly with Change Plates
20 Pushups
MetCon
50/40 Cal Row
40 TTB
30 KB Swings
20 HSPU
10 Dball over Shoulder
Time Cap: 11 min
Fx: Hanging Leg Raise, 35/25, Piked Pushup, 50/30
P: 53/35, 70/50
O: 70/53, Strict, 100/70
Accessory
3 rounds
:20s single arm plank
:20s other arm plank
:30s Hollow Rocks
Strength
Every 90 seconds for 8 rounds
3 Front Squats (starting from ground)
*You can change weights between rounds
MetCon
21-15-9
Squat Clean
Burpee Box Jump
Time Cap: 11 min
Fx: 95/65, 20/18″
P: 115/75, 24/20″
O: 135/95, 24/20″
Strength
Build to a heavy 5 rep Overhead Squat
MetCon
4 rounds
400m Run
12 Overhead Squats
12 Bar Facing Burpees
Time Cap: 16 min
Fx: 75/55
P: 115/75
O: 155/105
Partner WOD
(shared reps)
AMRAP25
50 KB Swings
100 Jumping Air Squats
150 Wall Balls
200 Front Rack Lunges
*Use wallball for Front Rack Lunges
Fx: 14/10lb
P/O: 20/14lb
MetCon
5 rounds
5 DBall Over Shoulder
10 Bear Hug Squats
15 Ball Facing Burpees
Time Cap: 16 min
Fx: 50/30
P: 70/50
O: 100/70
MetCon 2
1000m Row
MetCon
AMRAP14
21 TTB
21 Hang Power Cleans
42 DU
Fx: Hanging Leg Raise, 95/65, 2:1 Singles
P/O: 135/95
Accessory
3 rounds
:45 sec plank/:15 sec rest
:40 sec hollow rocks/:20 sec rest
:40 sec V-ups/:20 sec rest
Strength
Build to a heavy 4 rep unbroken power snatch
MetCon
“50/50”
50 Power Snatch
50 Pushups
*if you break your set on either movement, you must first complete 30 Air Squat Jumps before proceeding
Time Cap: 11 min
Fx: 75/55, Pushup with hands on a bar or box
P: 95/65
O: 115/75, Clapping Pushups