WOD 1: “Buy-In Burnout”
12-Minute AMRAP
Buy-In (shared):
- 60/50 Calorie Bike (switch as needed)
Then AMRAP in remaining time:
- 12 Synchronized Burpees Over Bar
- 10 Power Snatches (95/65) – Split as needed
- 8 ring muscle ups (12 pulls ups as a sub)
Score: Rounds + reps after bike
Tiebreak: Time to complete bike
Note: Only one athlete works at a time (except synchro burpees)
🔹WOD 2: “Grip & Grind”
12-Minute Alternating EMOM
Partner A works on odd minutes, Partner B on even.
Each minute:
- 5 Deadlifts (225/155)
- 10 Toes-to-Bar
- Max Dumbbell Box Step-Overs (50/35 to 24/20” box) in remaining time
🔹WOD 3: “Thruster Gauntlet”
8-Minute Ladder
One partner works at a time, alternating rounds:
Thrursters
3-6-9-12-15… (ascending by 3s):
***10 cal ski between each set