Skill: Strict Pull Up or Super Strict Ring Row
4 Min EMOM
Between 5-10 Reps
Back Squats, every 2 min
8×2
18 Min AMRAP
Buy IN 100/80 Cal Bike or 125/100 Cal Row
then with time remaining AMRAP of
5 Pull Ups
10 Push Ups
15 Air Squats
Hold and Power, 3rds, Every 2 min (18 min)
45s Wall Sit + 15 Squat Jumps with KB
45s Farmers Hold + 7 Dead Stop KBS
45s Plank + 10 Hollow Rocks
20 Min Partner Battle AMRAP
Part A:
15 KBS
10 Butterfly Sit Ups
2 Rope Climbs
Part B: – transition
8 DB Burpee to Step Over
Skill: Hang Clean
Bench Press, Every 2 min
8×2
For Time, 15 min cap
21-15-9
Hang Cleans
S2O
Front Squat
Skill: Snatch
35 Min AMRAP
75/60 Cal Row or 60/40 Cal Bike
35 Wall Balls
35 Snatches
200 Jump Ropes
Deadlifts, Every 2 min
8×2
3 Part Sprint Intervals (2 min rest after each)
A) 15-10-5
Kip Swings
DL
B) 15-10-5
Kip Swings
SDHP
C)15-10-5
Kip Swings
Muscle Clean (with DBS) to Press
or Semi Squat Clean (with BB) to Press
HERO WOD
For Time:
• 1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
