Power Clean
EMOM for 7 minutes
3 Touch & Go Power Cleans
Build as often as you want

Metcon (Time)
For time
15-10-5
Front Squat (95/65)
Back Squat (95/65)
After each round, complete 75 double unders. The workout ends with double unders.

Metcon (Time)
Partner Workout

For Time
1200m Row or Ski (Switch every 250m)
20 Wall Climbs (Switch every 1)
20 Empty Sled Sprints (Switch every Down/Back length of Turf)
1200m Row or Ski (Switch every 250m)

Then right into

20 rounds of
5 DB Thrusters
5 Pull Ups
(Switch every round)

30 min Cap

Squat Snatch
Take 15 minutes to establish a challenging 1 rep Squat Snatch

Metcon (Time)
For time
35 Deadlifts (185/125)
200m Run
30 Alt. Pistols
200m Run
25 Toes to Bar
200m Run
20 Power Snatches (135/85)

Sub 60 walking lunges for pistols

A: Metcon (Distance)
7 minutes Partner Row for Max Meters
Switch every 250m

Coaches pick partners

B: Metcon (Time)
10 rounds for time
35 Double Unders
10 Hand Release Push Ups
4 Strict Pull Ups (RX+ 1 Rope Climb)

15 minutes Cap

C: Metcon (No Measure)
Every 3 minutes for 3 sets
60 second Forearm Plank Hold
30 second Max Sit Ups
30 second Plank Hold
10 V Ups

Squat Clean
Take 15 minutes to establish a heavy Squat Clean

Metcon (Time)
For time
20 Power Cleans (135/95)
1000m Row
20 Squat Cleans

A: Metcon (Distance)
7 minute Partner Skiing for Max Meters

Switch every 250m
Coaches pick partners!

B: Metcon (AMRAP - Reps)
EMOM for 24 minutes
Min 1: 10 Burpee Box Jumps (20”)
Min 2: 12 Alt DB Snatch (50/35)
Min 3: 14 Wallball Shots (20/14)
Min 4: 16 Air Squats

Split Jerk
Take 15 minutes to establish a challenging 1 rep split jerk

Metcon (Time)
3 rounds for time
400m Run
2 rounds of
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Metcon (Time)
PARTNER WOD

For time
-300 Double Unders
(Switch every 50 DU)
-20 Sled/Box Pushes
(Switch every Down/Back width of the turf)
-30 Man Makers
(Switch every 2 MM)
-600m KB Farmer Carry
(Switch as needed)

WOD notes
-While “Partner” is working on Double Unders, the other Partner is holding a Plank
-While “Partner” is completing the sled push, the other partner is holding a squat
-While “Partner” is completing the MM, the other partner is Biking
-While “Partner” is walking the Farmer Carry, the other partner is Overhead walking an empty Barbell

Deadlift
Take 15 minutes to establish a challenging 5 rep Deadlift

Metcon (AMRAP - Rounds and Reps)
Amrap for 16 minutes
200m Run
5 Hang Squat Cleans (135/95)
10 Pull Ups
15 DB Push Press (35/20)
20 Walking Lunges

Metcon (AMRAP - Rounds and Reps)
Amrap for 16 minutes
200m Run
3 Hang Squat Cleans (185/25)
10 Handstand Push Ups
3 Bar Muscle Ups
10 Alt. Pistols

A: Metcon (Time)
With a 10 minute cap
For time
20 Burpees
200m Run
18 Burpees
200m Run
16 Burpees
200m Run
14 Burpees
200m Run
12 Burpees
200m Run
10 Burpees

B: Metcon (AMRAP - Reps)
EMOM for 20 minutes
Min 1: 14 Box Jump Overs
Min 2: 14 V Ups
Min 3: 14 Ball Slams
Min 4: Rest

Score total reps