Saturday Partner WOD!!

Teams of 2: 2 Rounds

• 50 x Cal Row
• 50 x DB Step Ups
• 50 x T2B
• 50 x HSPU
• 10 x Synchro Shuttles

Strength/Skill:

2 Pause Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE
2 Pause Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE
2 Pause Power Clean + 2 Pause Split Jerk @ 8.5/10 RPE

Metcon:

5 rounds
15/12 Calorie Echo Bike
15 GHD Sit Ups
-then-
50 Dumbbell Snatch (50/35)
-then-
5 rounds
15/12 Calorie Echo Bike
10 Burpee Pull Ups
-then-
50 Strict handstand Push Ups

Strength/Skill: 4x

• 4 x Star Lunges w/Kb
• 6 x Seated Box Jumps
• 15 x V-ups for quality

Metcon: 3 Rounds

• 400m Run
• Rest 90s
• 500m Ski
• Rest 90s

Strength/Skill: 4 sets:
6 DB Bent Over Rows @ RPE7
12 Underhand Barbell Row @ RPE8
25 Ring Rows @ RPE9

Metcon:

AMRAP 7 Minutes
50/40 Calorie Assault Bike
Max Calorie Row
-rest 3:00-
AMRAP 7 Minutes
50/40 Calorie Row
Max Calorie Assault Bike

*Only score Max calories.

Strength/Skill:

3 Tempo Front Squat @ 6/10 RPE
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
*Tempo: 3 seconds down, 2 second pause.

Metcon: 3 Rounds
1000m run
10 Ring Muscle Ups
100 squats
*Wear a 20/14# vest

Strength/Skill: 3x

• 4 x Ring MU Transitions
• 8 x Tempo Ring Dips
• 30s Ring Support Hold
• 20 x GOOD V-ups

Metcon: 5x E5MO5M

• 30/24 Cal Echo Bike
• 200m Run
• Hollow Rocks till 3:30 (Work stops at 3:30)

Strength/Skill:

10 Bench Press @ 6/10 RPE
10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7/10 RPE
After the last set, perform 30 hand release deficit Push Ups

Metcon:

6 Sets (1 set every 4 minutes)
24/20 Calorie Assault Air Runner (OR 300m Run)
2 Legless Rope Climbs
8 Overhead Squats (155/105)