WOD:
PARTNER WORKOUT TEAMS OF 2...

AMRAP x 25 MINUTES
25 Russian Swings (athlete choice)
50 Walking Lunges (total)
25 Box Jump Overs (20)

*Partners perform the workout gauntlet style.
P2 begins the Russian Swings immediately after P1 finishes.
P2 cannot pass P1 in order of movements.

**After each full round, partners will complete 40/30 Cal Bike.
Alternate on the bike as needed.

Strength:
BACK SQUAT
4 x 2 @ 90%

WOD:
FOR TIME
L3:
20x Back Squats (225/115)
2km Row

L2:
20x Back Squats (185/95)
1500m Row

L1:
20x Back Squats (135/75)
1km Row

WOD:
FOR TIME
L3:
800m Run
80 Burpees
60 Pull-Ups
40 Box Jumps (24/20)
400m Run
40 Up-Downs
30 Ring Rows
20 Box Jump Overs (24/20)

L2:
800m Run
60 Burpees
40 Pull-Ups
40 Box Jumps (24/20)
400m Run
40 Up-Downs
30 Ring Rows
20 Box Jump Overs (20/20)

L1:
800m Run
40 Burpees
20 Ring Rows
30 Box Jumps (20/20)
400m Run
30 Up-Downs
20 Ring Rows
20 Box Step Overs (20/20)

-Time Cap 28:00-

Strength:
In 15 minutes find a heavy single HANG CLEAN

WOD:
Death By Hang Clean
L3: (155/105)

L2: (135/85)

L1: (95/65)

Strength:
10 Minutes for Rope Climb Skill work

WOD:
4 ROUNDS

L3:
400m Run
30 Lunges Per Leg
20 Push-ups

L2:
400m Run
20 Lunges Per Leg
15 Push-ups

L1:
200m Run
15 Lunges Per Leg
10 Push-ups

Strength:
Bench Press
5-5-5-5

WOD:
NASTY GIRLS
3 ROUNDS:
L3:
50 Air Squats
7 Ring Muscle Ups
10x Hang Power Cleans (135/95)

L2:
50 Air Squats
10 Pull-ups
10x Hang Power Cleans (115/80)

L1:
40 Air Squats
10 Ring Rows
10x Hang Power Cleans (80/55)

WOD:
IN TEAMS OF 2 OR 3…
FOR TIME
7k Row*
*P1 rows while P2/P3 rests.
Partners must alternate in order every 250m (switch on the even 250m throughout)

Strength:
L3: 5x MR Weighted Strict Pull-Ups
L2: 5x MR Strict Pull-Ups
L1: 5x Banded Strict Pull-Ups

WOD:
AMRAP x 12
L3:
200m Run
12 Toes to Bar
6 Ring Dips

L2:
200m Run
12 Knees to Elbows
6 Banded Ring Dips

L1:
200m Run
12 V Ups
6 Box Dips

WOD:
L3:
20 Over Bar burpees
20 Power Cleans (155/105)
15 Over Bar burpees
15x Power Cleans (175/115)
10 Over Bar burpees
10 Power Cleans (195/125)

L2:
20 Over Bar burpees

20 Power Cleans (115/80)
15 Over Bar burpees
15x Power Cleans (135/95)
10 Over Bar burpees
10 Power Cleans (155/105)

L1:
10 Over Bar burpees
20 Power Cleans (75/45)
10 Over Bar burpees
15x Power Cleans (95/65)
10 Over Bar burpees
10 Power Cleans (115/75)

Strength:
On a 20 Minute Clock:
10 Minutes to Find a Heavy Push Press,
then 3x3 @ 85%

WOD:
L3:
1000m Row
20 Strict Press (95/65)
750m Row
20 Push Press
500m Row
20 Push Jerks

L2:
1000m Row
20 Strict Press (75/45)
750m Row
20 Push Press
500m Row
20 Push Jerks

L1:
1000m Row
20 Strict Press (55/33)
750m Row
20 Push Press
500m Row
20 Push Jerks