PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
In teams of two, alternate full rounds
AMRAP 18 Minutes:
30 Double-unders
10 Front Squats, 155/105lbs
10 Toes to Bar
SCALED
In teams of two, alternate full rounds
AMRAP 18 Minutes:
60 Single-unders
10 Front Squats, 135/95lbs
10 Knees to Elbows
LITE
In teams of two, alternate full rounds
AMRAP 18 Minutes:
30 Single-unders
10 Goblet Squats
10 Hanging Knee Raises
OPEN GYM WOD
Warm-up:
3 Steady Rounds:
Row 150m
10 Hang Power Cleans 95/65lbs
30 Double Unders
Strength A:
Front Squat
6×2 @85%
Strength B:
Split Jerk
1-1-1-1-1-1-1
Build weight over sets
Metcon:
AMRAP 8 Minutes
Run 100m
8 Lateral Bar Burpees
8 Chest to Bar
*Use vest if you have one.
Side Work (optional):
A. Gymnastics
Toes to Bar
Find a Max Set
Rest 2-3 Minutes
Then
AMRAP 6 Minutes
Complete 1/4 of your Max Set Unbroken as many times as possible
B. Accessory
EMOM for 16 Minutes
5 Body Weight Bench Press
2 Legless Rope Climbs
Alternate Movements