Partners Wod
3 Rounds
200m Buddy Carry (Or Partner barbell carry)
20 Burpee Over Partner

THEN 10 Rounds
8 Synchro Pull Ups
12 Synchro Push Ups

If the synchro work isnt happening split 10 rounds of work however you want, 1 partner working at a time, but the reps go up to
16 Pull ups (sub jumping pull ups)
24 Push ups.

8am Endurance- Option 1
Run 5k or Row 5 OR OR OR Run 5k then row 5k with no break in between
Option 2- 25 Minute Partner sled push Guys use 1 45 pound plate, girls use empty sled. Each down and back counts as 1 rep.

9am Mobility

10am
Partner Mash Up: split work how you want
10 Min AMRAP 2,4,6…
Burpee C2B Pull Ups (do a burpee under a bar, jump up and do c2b pull up)
Shoulder to Overhead (RX 135/95)
Rest 3 Mins
10 Rounds
12 Slamball Over Shoulder (70/50)
50m Sled Push
Rest 3 Mins 1,000m Row

Warm Up
3 rounds
100m Run
10 PVC Pass Throughs
6 PVC Around The Worlds Each Way
10 PVC Good Mornings

Strength- Strict Press 3@75% 2@70% 1@75% 3@70% 2@75% 1@80% 3@75% 2@80% 1@85%
Wod
200M Run
2 Power Clean and Jerks
200m Run
4 Power Clean and Jerks
200m Run
6 Power Clean and Jerks
200m Run
8 Power Clean and Jerks
200m Run
10 Power Clean and Jerks
(RX-155/105 INT-135/95 BEG-115/75)

Warm up
2 Rounds 150 M Row
10 Lunges
8 Band Pull Aparts
16 Elbow Circles (8/8)
16 Wrist Circles (8/8)

SK:15 Min Dumbbell EMOM
Minute 1- 8 Tricep Ext
Minute 2- 6 Curls Each Arm
Minute 3- 7 Floor Press
Minute 4- 12 RDLs
Minute 5- Rest

Wod For Time
500m Row
150 Double Unders (300 Singles)
50 toes to bar (scale knee raises, toes to rig while laying on the floor or sit ups)

Warm
1 Round as a group then 2 rounds on your own
6 Clean High Pulls
6 Power Position Power Cleans
6 Hang Power Clean + Front Squat
6 Split Jerks

1 round of the complete Misfits complex as a group with light weight on the bar

Then 20 minutes find 1 rep max of the misfit complex which is the following (without putting the bar down)

1RM Misfit Complex:
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk

Wod
15-12-9 Power Snatch (115/85)
Box Jump
DIRECTLY INTO
15-12-9 OHS (115/85)
Bar Facing Burpees