Warm-up
6 MIN EMOM
ODDS: 14/12 CAL ROW
EVEN: 10 PUSH UPS + 10 WALL BALLS
ODDS: 14/12 CAL ROW
EVEN: 10 PUSH UPS + 10 WALL BALLS
Weightlifting
Thruster
WITH A PARTNER BUILD TO A 1RM THRUSTER FROM THE GROUND
*ONE PARTNER WORKING AT A TIME
*WEIGHT CAN ONLY INCREASE
*10 MIN CAP
*ONE PARTNER WORKING AT A TIME
*WEIGHT CAN ONLY INCREASE
*10 MIN CAP
Metcon
Metcon (Time)
PARTNER WOD
8 ROUNDS FOR TIME
15 TOES TO BAR
12 DEADLIFTS
9 THRUSTERS
8 ROUNDS FOR TIME
15 TOES TO BAR
12 DEADLIFTS
9 THRUSTERS
WEIGHTS
ROUNDS 1 AND 2 – 95/65
ROUNDS 3 AND 4 – 115/75
ROUNDS 5 AND 6 – 135/95
ROUNDS 7 AND 8 – 155/105
5 MIN REST
ROUNDS 1 AND 2 – 95/65
ROUNDS 3 AND 4 – 115/75
ROUNDS 5 AND 6 – 135/95
ROUNDS 7 AND 8 – 155/105
5 MIN REST
Metcon (Time)
FOR TIME
100 WALL BALLS 30/20 (ONE PERSON ROWS)
100 PUSH UPS (ONE PERSON RUNS 400M)
100 OH SQUATS 95/65 (ONE PERSON ROWS)
100 BURPEES (ONE PERSON RUNS 400M)
100 WALL BALLS 30/20 (ONE PERSON ROWS)
100 PUSH UPS (ONE PERSON RUNS 400M)
100 OH SQUATS 95/65 (ONE PERSON ROWS)
100 BURPEES (ONE PERSON RUNS 400M)
