40 minute

Optional: Bench Press

• Strength Warm Up
• 3 x 5 workset

10 Min EMOM Complex

• 2 Hang Clean
• 1 Jerk

Aim for 70% of 1 RM Clean

– short break

For Time 21, 15, 9

• Assault Bike
• Wall Ball (30/20)
• Ball Squat Cleans

Bench Press

• Strength Warm Up
• 3 x 5 workset

Squat Recovery

• Strength Warm Up
• 3 x 5 pause squats at 75%

Rotate as a team until 400 reps are reached for each

1-minute of work and a 10-second transition

• Ski Erg
• Rower
• C2 Bike
• Sit-ups

12 min warm-up

• shoulders
• Lunges
• Rowing

For Time. (15 min cap)

• 2000m Row
• E2MOM – 2 Curtis P’s (95/65)

Curtis P = 1 Squat Clean, 2 lunges, and 1 Push Press

10 min AMRAP Cool Down

• 50-100m of light rowing
• 5 air squats
• 6 Body Weight Lunges

12 min warm-up

• Stretching
• Sprint Warm-ups

20 Rounds (Partner WOD: U go I go) for time

• 50m bearhug ball carry (80/50)
• 100m Sprint
• 3 ball squat cleans (ball to shoulder)

Recovery pace C2 bike, while your partner is working.

10 min AMRAP Cool Down

• 1 minute of walking
• 5 air squats
• 5 toe touches.

8 Rounds Each for Time:

Partner: You go I go

• 200m Run
• 5 Squat Cleans (135/95)

Workout

Strength

5 Rounds (every 1:30 minutes)

• 5 x Floor Press (increase weight each round)
• 5 x Ball to Shoulder (80/50)

Metcon

18 Min AMRAP

• 8 Sit-ups
• 10 KB Swings (53/35)
• 12 Box Step-ups