Saturday Partner WOD!

Team of 2: 2 Rounds

• 50 x Cal Row
• 50 x T2B
• 30 x Sandbag Cleans
• 50 x Cal Bike
• 50 x Box Jump-overs

E4MO4M: 10 x Partner Burpees

Strength/Skill:

• 3/2/1/1/1 x Split Jerk

Metcon: For Time

• 1k Run
• 75 x Thrusters (45/35)
• 25 x Burpee Box Jump-overs (30/24)

Strength/Skill: 3x

• 8 x Good Morning
• 10 x Strict T2B
• 10 x Pause Glute Bridge

Metcon: 3 Rounds

• 500m Row/Ski
• 40 x Ball Slams
• 1k Bike Erg
• 40 x GHDs

Cash-out:

• 15m Upper or Lower Body Stretch/Roll

Strength/Skill:

• Snatch Pull+ Power Snatch
• 2 x 2+2
• 2 x 1+1

Metcon: 5 Rounds (rest 1:1)

• 21/16 x Cal Row
• 15 x C2B Pull-ups
• 9 x Strict HSPU

Strength/Skill:

• 10×3 Back Squat (73%)

Metcon: For Time (15m Cap)

• 40 x Double DB Snatch (50/35)
• 120 x Double Unders
• 20 x Devil Press (2 x 50/35)
• 120 x Double Unders
• 10 x Burpee DB Squat Clean Thruster (2 x 50/35)

Saturday Partner WOD!!

A: 800m Bike Erg

B: complete

• 1 x Heavy Squat Clean
• 10 x T2B
• Max Wallballs till 300 accumulated

Cash-out: 2k Row/Ski (250 sprints)

Strength/Skill:

• 8/8/6/6/4/4 x DB Bench
• 6×8 x 1-Arm DB Row

Metcon: 5 x E4MO4M

• 15/12 Cal Bike Erg
• 12 x Line-Facing Burpees
• Max Shuttle Runs till 3m
• Rest until next round

Strength/Skill:

3 Po. Pause Clean DL + Clean Pull + Clean + Jerk

• 5 x 1+1+1+1

Metcon: 15m AMRAP

• 500m Row/Ski
• 50 x Double Unders
• 10 x Power Cleans
• 25/20 Cal Echo Bike
• 50 x Double Unders
• 10 x Power Cleans