PARTNER WOD

In teams of 2, for combined time:

A: 40/50-20/30-20/30-40/50 Calorie Echo bike

• *40 Toes-to-bar in between each set (3 sets – finish on bike)

B: 55/70-40/50-40/50-55/70 Calorie Row OR SkiErg

• *40 Chest-to-bar pull-ups in between each set (3 sets – finish on row/ski)

*16-minute time cap per couplet

*Second couplet starts at 17:00

*All reps are split as desired

A. Overhead Squat

• 3-3-3-3-3

E2M

B. For time:

Buy-in: 50 50 Walking Lunge Steps

 3 Rounds:

• 15 Hang power snatches (25/35)
• 15 Burpees over bar

 Cash-out: 50 Walking Lunge Steps

15 min cap

A. Deadlift

• 2-2-2-2-2-2

E2M

Dead-stop doubles. Reset on the floor.

B. “Nicole”

20 min AMRAP

• 400m Run
• Max-rep pull-ups

A. Push Press

• 4-4-4-4

Superset with 8-10 DB Bent over row

E2.5M

B. 3 x 4min AMRAPs

• 400m Run
• 20 KBS (16/24)
• Max rep Push Press (35/50)

Rest 2 minutes between sets.

A. Front Squat

• 6-6-6-6

*Hold load above 65% 1RM

*E2.5M

B. 10RFT

• 2 Devil’s Press (2 x 15/22.5)
• 3 DB Thrusters (2 x 15/22.5)
• 25 Double Unders

15 min cap

“Tommy Mac”

2RFT:

• 12 Burpees
• 12 Thrusters (35/50)
• 12 Burpees
• 12 Power Snatches (35/50)
• 12 Burpees
• 12 Push Jerks (35/50)
• 12 Burpees
• 12 Hang Squat Cleans (35/50)
• 12 Burpees
• 12 Overhead Squats (35/50)

30 min cap

A. EMOM 10

• 1 x Power Snatch

 Aiming to catch lower rather than wider feet.

B. 3 x 5min AMRAPs

• 12 Power Snatch (40/60)
• 50 Double unders
• 5 Wall Walks
• 50 Double unders

In remaining time:

• Max cal on any machine

2 min rest in between

A. Front Squat Complex

E2M for 10 (5 sets)

• 2 x Pause front squat + 2 x Front squat

*Perform 2 pause front squats. Pausing for 3 seconds at the bottom followed directly by 2 regular front squats

*Start your first set at 65% of your best front squat in the last 6 months. Increase from there.

B. For time:

10-9-8-7-6-5-4-3-2-1

• Back squats (50/70)
• Strict Pull-ups

16 min cap

A. Split Jerk

• 7×1

Every 90 seconds

B. 16 min AMRAP of:

• 12 Single arm Devils press, (alternate hands)
• 12 DB Box step ups (20”/24”)

*Every 4 minutes including 0:00 run 400m.

*No rest between rounds

*Score is total number of devils press and db box step ups rounds completed.

*When you return from run, start where you left off.

A. Deadlift

• 5-3-1-5-3-1

E2M

B. Choose your own adventure

For time:

• 60 Box jumps (20”/24”)
• 50 Alternating Dumbbell snatch (15/22.5)
• 40 Toes to bar
• 30 Strict Ring dips

*Break up the above reps anyway you like!

15 min cap