PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
In Teams of 2
10 Rounds For Time: (5rnds each)
12 Deadlifts, 155/105lbs
9 Hang Power Cleans
6 Push Jerks
Run 400 meters
(one partner works at a time, alternate full rounds)
SCALED
135/95lb barbell or less
LITE
In Teams of 2
10 Rounds For Time: (5rnds each)
18 KB Sumo Deadlift High Pulls
15 KB Swings
12 Goblet Squats
Run 400 meters
(one partner works at a time, alternate full rounds)
Cool Down
Half Front Split, 3min./side
OPEN GYM WOD
Warm-up
3 Steady Rounds:
10 Perfect Kipping HSPU
12 Lateral Squats
10 Burpees
Strength
Bench Press 5×5 @70%
MetCon
8 Rounds For Time:
25/18 Calorie Row (SPRINT)
Rest 2:00
Cool Down
Half Front Split, 3min./side
Competition Side Work
Rest Pause Strict Press @50%
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.