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Partner Wod AMRAP 20min you go, I go 300m/200m row 50 du/100s 12 KB goblet squats 3 sandbag/dball over shoulder then.., 4-5 sets 8/8 Landmine press 8/8 db bird dog row

3 rounds 12/9 cals 10 banded good morning 10 walking lunges 10 Db z-press then.., Barbell Good morning 6-6-6-6-6 then.., Rack Pull Every 2:30 x 6 4 Rack pulls + :40 DB farmers hold AHAP then.., 400m run 5 devils press 10 hspu 15 Deadlifts 275/205 10 hspu 5 devils press 400m run rest 3min…

1min machine 20 band pull aprts 20 good morning 20 press 20 pass throughs 20 OHS x2 1min machine Snatch warm up 5 muscle snatches 5 BTN press x2 then.., Snatches EMOM x 5 1 tempo Snatch deadlift + 1 Hang power snatch + 2 OHs into… Every :90 x 8 1 power snatch 1…

30/20 cal 10-1 mini lat band 10-1 fwd/bck 20 Glute bridge ups 20 Clam shells 15 banded air squats then.., Back squats Every 3min x 5 7-6-5-4-3 superset… Down and back walking DB lunges 50/35 60-70-80-85-90% then… Every 5min x 4 21 pullups 15 cals 9 Thrusters then.., Leg accessory OYO 3 sets Tibialis raises…

😅 Part 1 12min AMRAP 2-4-6-8…. Row cal Bike Cal Ski cal then.., Part 2 then.., 🌶 1min. of Max Renegade Rows 1min. of Max Push-Ups holding DBs 1min. of Max Single DB Bicep Curls 1min. of Max Single DB Skull Crushers 1min. of Max sit-ups 1min. of Max Single DB Skull Crushers 1min. of…

500m/400m row 15 Band pull parts 15 band pull parts palms ip 15 banded press 10 tempo row 10 scap push ups x2 then.., Strict press Every 2min x 5 10-9-8-7-6 -superset- :20 HS Hold Then.., Gymnastic strength Elevator pullups! EMOM x 5 5sec top hold (chin over bar) 5sec @ middle (90 deg) 5sec…

EMOM x 8 3 Wall walks Bear crawl d+b then.., Partner WOD AMRAP 25(split work) 800/600m row 50 Slam balls 20 hrpu/30 Hrpups 200′ dball/sandbag carry rest 5min @30:00 Max burpees *partner holds sandbag/dball while other does burpees *5min cap

3 Rounds 10 Good morning 10 SL RDL 10 Cossack 10 Jumping squats then.., Strength: Barbell Good morning 8-8-8-8-8 superset :35 Arm plank then… Rack Pulls Every 1:15 x 8 6 Rack pulls 6 Box jumps * start at 60% and build then.., For time: 1000/800m row 100 du/200 s 30 Deadlifts 225/185 100/200 1000/800m

3 rounds 10 Banded press 10Banded pull aparts 30 Shoulder taps 20 Birddogs then.., Strength: BTN Snatch grip push press 5-5-5-5-5 *start light then.., EMOM x 10 1 Snatch + 1 hang snatch @50%x2-55×2-60×2-65×2-70×2 *Scale: power/muscle sn then.., Cleans 3 sets of (2-2-2) Clean pull 55-60% + 2 low hang clean pull + 2 hang…

2min machine 3rounds Lat band walk 15 Clam shell 10 Glute bridge 15 Air squat 10 then.., Back squat Every 3min x 6 7-7-5-5-3-3 @62-67-77-82-87% + 50′ sled drag + 8/6 Cal bike then.., Every 5min x 3 20 WB 20 T2b 200m run