Partner Relay

10 Hang cleans 

10 S2O

10 S2O

10 Lunges

*there is also an individual scale*

Strength WOD

3×5 Power clean

15 Box jumps 40/30

Endurance WOD: 10x100m rest is time it takes to walk back

5min amrap
8 wall ball shots 20/14
5 pull-ups
rest 1min
2min amrap
double unders
rest 1min
5min amrap
8 sdlhp

5 burpees

skill: emom turkish get-ups

“Nancy”

5 rounds for time of:

400 meter run

15 Overhead squats (95 lbs)

Skill: Core tabata

Block Strength

5×5 Back squat 75%

4×8 Pistols

3×10 Weighted lunges 45/25

Endurance: Row 1,500

60 Push-ups
40 Cleans 135/95
30 Ring push-ups
20 Cleans 155/115
15 HSPU
10 Cleans 185/145

Skill: 1 rep max power clean

Block Strength

Deadlift 5×5 60%

3×10 Good mournings

Endurance: Run 1500m