WOD

PARTNER WOD MADNESS AMRAP 17 (ALT RDS) 3 DEVIL PRESS @50/35 3 BURPEE GET OVERS 3 WALL WALKS REST 4 MINS AMRAP 17 (SPLIT WORK) 50/40 CALS 50 ALT DB SPLIT CLEAN & JERKS 50 T2B / KNEE RAISES 50 SYNCHRO AIR SQUATS 50 WALL BALLS

STRENGTH FRONT SQUATS EVERY 90S X8 3 FRONT SQUATS @50% & BUILD WORKOUT OF THE DAY FOR TIME 50 C2B/ PULL UPS/ JUMPING THEN – 12 CLEAN & JERKS @135/95 500M RUN 9 CLEAN & JERKS 500M RUN 6 CLEAN & JERKS 20 MIN CAP

PUMP PARTY BENCH WAVES 5 BENCH PRESS @ 60% 3 BENCH PRESS @ 70% 1 BENCH PRESS @ 80% 12/9 JUST ARM BIKE CALS X2 THEN – 5 BENCH PRESS @ 65% 3 BENCH PRESS @ 75% 1 BENCH PRESS @ 85% 3 X3 BENCH PRESS @ 70% + 15 PUSH UPS FINISHER 200M FARMERS…

STRENGTH DEADLIFTS (15 MINS) BUILD TO A HEAVY 3 SUMO DEADLIFT WORKOUT OF THE DAY FOR TIME 27 – 21 – 15 – 9 TOE 2 BAR 15 – 15 – 15 – 15 DEADLIFTS @ 185/125 50 – 50 – 50 – 50 DOUBLE UNDERS

STRENGTH PUSH PRESS EVERY 2 MINS X6 (12 MINS) 4 BAMBOO STRICT PRESS + 8 ALT DB SEESAW PRESS WORKOUT OF THE DAY 0:00 – 9:00 200M RUN 30/24 CALS 200M RUN 20/16 CALS 200M RUN 10/8 CALS 10:00 – 22:00 AMRAP 12 WALL BALLS 24 BURPEES 12 ALT DB SNATCHES

2-3 Rounds 1:00 (Easy) 15 Banded Good Mornings 50 Single unders 10 Single Leg Glute Bridges 10/10 Mini band lat walk Then…, EMOM x 16 4 Rounds Min 1: 16/20 Step back Lunges Min 2: 30/50 Double Unders Min 3: 8/10 Deadlifts 135/95 Min 4: 200/150m Row/Run Then…, Back Squat 5-4-3-2 5 Back Squat @…

Seated Military Press 4 sets x 12 reps E3min Into… Front Foot Elevated Lunges 33×0 Tempo x 7 reps x 6 sets Into.. DB Lateral Flys 20 x 6 sets Into… Incline DB curls into Incline Bench Press 20 reps x 4 sets Into… 15 Strict situps 30 Flytter kicks 1/1 30 Russian twist 69sec…

PARTNER WOD AMRAP 32 50/40 CALS SPLIT – INTO – (ALT MOVEMENTS) 3 WALL WALKS 6 HANG CLEANS @ 135/95 9 BOX JUMPS AT 7, 14, 21, 28 – 50/40 CAL SPLIT

STRENGTH FRONT SQUATS WAVES EVERY 4 MINS X3* 8 REPS @ 50% (LIGHT) 6 REPS @ 60% (LIGHT – MOD) 4 REPS @ 65% (MOD) * SET #2 – USE SAME PERCENTAGES BUT ADD 0-5 LBS * SET #3 – USE SAME PERCENTAGES BUT ADD 5-10LBS WORKOUT OF THE DAY FOR TIME 200M RUN 12…

PUMP PARTY AMRAP 28 10 BENCH PRESS 30 BANDED TRI EXTENSIONS 10 KNEELING DB CURLS 70M HEAVY FARMERS CARRY CORE 30 SEC ON MAX LEG RAISES 15 SEC REST 30 SEC ON MAX PLANK LEG LIFTS (ALT SIDES) 15 SEC REST X5