CF PARTNER WOD

Warm-up
3 Steady Rounds:
12 Empty Bar Press
10 Empty Bar Thrusters
Run 200m

Strength:
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS

Metcon:

In teams of two, alternating each movement, 20 min AMRAP:

15 Wall Ball (20/14)
20 KB Swings (53/35)
250m row

(Partner A performs 20 Wall Ball; Partner B performs 20 kb swings; Partner A Rows 250 Meters; Partner B performs wall ball; etc.)

In teams of two, alternating each movement, 20 min AMRAP:

15 Wall Ball
20 KB Swings
200m Run

(Partner A performs 20 Wall Ball; Partner B performs 20 kb swings; Partner A Rows 250 Meters; Partner B performs wall ball; etc.)

CF Open gym WOD

Warm-up
3 Steady Rounds:
12 Empty Bar Press
10 Empty Bar Thrusters
Run 200m

Strength:
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS

Metcon:
Every 3 Minutes for 12 Minutes
25/15 Calories on Assault Bike

At 12:00 complete

2 Rounds:
24 Kettlebell Swings 53/35lbs
16 Burpees to 6″ Target
8 Strict Handstand Push-Ups

*More Options:
Any machine instead of Bike
Kipping HSPU instead of Strict