Partner AMRAPs:

6 min AMRAP
Alternating Burpee Ladder
[1,2,3…]
1 min Rest/Rotate

6 min AMRAP
Alternating Assault Bike Cals
[10/8]
1 min Rest/Rotate

6 min AMRAP
Alternating Ski Erg Cals [10/8]

Strength: Snatch – 7×1 at 80%

Accessory: Snatch Pulls – 5×3 at 90-105%

2 Rounds AFAP:

22 Hang Power Snatches [75/55]

22 Push-Ups

Accessory: 30 Barbell Overhead Lunges

For Time:
50 Over-the-shoulder Sandbag tosses

For Time:

Calorie Row [30/25]

15 Ring Dips

Assault Bike Calories [30/25]

15 Ring Dips

550m Run

15 Ring Dips

100 DUs

15 Ring Dips

Strength: 5×5 Back Squat at 80% of 1RM

Accessory: 40 Good Mornings [75/55]

8 Min EMOM:
6 DB Thrusters [35/20]
6 Burpees

16 Min AMRAP

10 Bent Over Barbell Rows

10 Hang Power Cleans

400m Run

Barbara (4 intervals)

20 Pullups
30 Pushups
40 Sit ups
50 Air Squats

3 min rest after each completed interval

3 Rounds of

2 min Max Effort on Ski Erg

2 min Max Effort on Assault Bike

2 min Max Effort on Erg

2 min Rest

Strength: Snatch – 6×2 at 75%

Accessory: Snatch Grip DL – 3×10 at 60%

For Time:

12-9-6

Hang Power Snatch [95/65]

Ovhd Squat

Strength: FS – 5×5 at 80%

Accessory: 30 Weighted Bulgarian Split Squat*

*30 ea leg – yea that’s right

WOD: 5 RFT

10 Slamballs

10 V-Ups

10 Push-Ups

Strength: C&J – 5×3 at 70%

Accessory: Sots Press – 5×5

For time:

21-15-9

Calorie Row

DB Snatch [50/35]