3 Rounds
10 Pendlay Rows
100m Run
10 Push Press
100m Run
10 Hang Muscle Cleans

** do NOT skip days like to today if you don’t have muscle ups. we all started somewhere. We will work with you wherever you are at.

3 Rounds
4 Ring Rows w/ Pause at the top of the rep, slow negative
Rest as needed
then,
2 Rounds of 5 reps
Jump into Kip
then,
3 Rounds of 5 reps
Jump+kip+knees up to bar (while closing the shoulder and keeping arms relatively straight)
3 rounds of 5 reps
Jump kip knees to bar plus drive hips to bar
then, 3 sets of 1-3 Bar Muscle Ups

WOd
AMRAP 21 Minutes
18 Burpees to 6″ Target
5 Bar Muscle Ups
18 Hang Power Cleans 115/75lbs
3 Bar Muscle Ups

Scaling:
BMUs: No more than 2 sets at any points, otherwise modify to jump bar muscle ups or chest to bar pull ups
HPC: 1-3 sets or reduce loading. Any style of hang clean is acceptable

Target Score: 5+ Rounds
Firebreather Score: 8+ Rounds

Sunday Funday – Partners

Wod 1
10 Minutes
You go, I go
5 pull ups 10 push ups 15 squats

Wod 2-
8 minutes amrap split in any order
10 deadlifts 155/115
8 Power cleans
6 hang clean
4 shoulder to overhead

Wod 3-
8 minutes for both partners to find 1 rep max of this complex
1 clean
2 front squats
1 hang clean
2 Front squats
*cleans can be power or squat, but if you squat clean it that doesnt count as 1 squat toward to your 2 squats.

8am Endurance class
Split how you want
4 Rounds for time with a partner
1000 meter row or ski
800m run (split this how you want.. would suggest running running you go i go 200’s
50 Burpees

9am and 10am Wod

Do Wod 1, 2 and 3 or just pick one or two. Try it with partner. this is a lot of volume
3 Rounds for time of:
500m Row
10 Bench Press, bodyweight

5 Rounds for time of:
25m Walking Lunge
5 Bar Muscle-ups

For time:
42 Wallball Shots, 20/14
21 Power Snatch, 95/65
30 Wallball Shots
15 Power Snatch
18 Wallballs
9 Power Snatch

CrossFit Pair Up Throwdown. pair up any way you want. Teams of guys of guys, teams of girls or teams with a guy and a girl… or take it solo and scale back the reps a little or try to tackle it all. SCALE REPS if you are newer. (20-10-5)Gyms across the world will be performing this workout over the next couple days. Find a partner, show up, and get after it. If you want to register your team go ahead and register below. Don’t need a judge for this one unless you are going for a top prize worldwide. You can wait to decide until after you do it if you want to actually register.
Check it out
https://crossfit.leaderboards.com/competitions/2021-crossfit-pairup-throwdown/

*You’ll need to change weights between wods on your bar, we don’t have enough bars for every team to have 4 bars
Warm up
3 rounds with light weight
5 deadlifts
5 thrusters
5 pull ups
run 200m

take 5-10 more minutes to build up to your deadlift weight. You can partner up or go solo, You can have one scaled and rx person doing different movements. Team and have fun. That’s what this is about. synchro bar facing burpees might be a little tough to do space wise. Stay close together and control your bars to ground.

Wod
30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters 
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
Time cap: 35 min.

Workout Variations

Rx’d 

(54 and under)Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster

(55 and up)Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

Scaled 

(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

Scaling rep count if you are newer is also an option

Its a sprint day. DO NOT half ass the warm up. This is a high volume of sprints. Sprinting is a piece of work that we should all be doing, but don’t do it often enough. You will get out of this exactly how much you put into it. If you are early go get a longer slower run in before class starts. If you cant run we will rower sprint at little bit longer interval

400m Run (Get faster every ~100m)
Then,
2:00 Mash Calves. Per side
20 Leg Swings per leg (front to back = 1)
50m Lateral Shuttle (25m in each direction)
25m Butt Kicks
25m High knees
Then
4 Rounds
100m Flying Sprints
1&R2: 75m to build, 25m sprint
R3&R4: 50m to build, 50m sprint
Walk back to the start as rest

Every 2 Minutes for 24 Minutes
Sprint 50m
Rest the remainder of the interval
The goal is for every round to be an all out sprint.
Try sub 10 seconds a sprint but make sure you are going all out.

Scaling
Preserve the sprint stimulus. 10/8 Calorie Row Sprint, 8/6 Calorie AAB Sprint

Cool Down:
SLOW 3-5 bike ride to flush out your legs. then roll calves, hamstrings. perform squats while holding onto the rig to stretch your hip flexors out, rock back and forth slightly