8 minute bike/burpee partner warm up
One bikes slow for a minute one does 10 burpees

Grab your favorite bar
0-1 Minute 10 power position power clean
1-2 Minutes 8 Hang position power clean
2-3 Minutes 6 Power clean from the shin
3-4 Minutes 6 Hang squat cleans
4-5 Minutes 6 Squat cleans from the shin

Strength
Spend 20 minutes building to a heavy squat or power clean from the floor. Get your dumbbells ready for ……..

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells/women use 35s scale correctly so you can finish the squats and burpees.

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

All partner wods, all good old fashioned CrossFit. It’s simple and it works.
Wod 1-
10 Minutes
150 wall balls
With remaining time perform as many Dballs as possible, pick the heaviest ball available. Non working partner holds a plank during the dball portion

Wod 2-10 minute Amrap
10 Dumbbell Thrusters
10 Burpees

Wod 3
6 Rounds For time
100’ Double Dumbbell Lunge 50/35
50 sit ups

8am endurance- Row, run, or bike for 45 minutes. Challenge yourself..you can do this. It will be a slow pace no matter what. this is 90 percent a mental game. No mixing and matching, just go for it!
Scale to 30 minutes if you are a new athlete.

9am Mobility

Wod 1- 20 minute amrap
30 Burpees
30 Cleans 135/95
200 M Backrack barbell carry.. all three partners go on the walk. if you need to switch spots two people hold the end of the bar and the one carrying switches with an end person, if the barbell touches the ground 15 burpee penalty.
***BONUS- ONE TEAM MEMBER IS HOLDING A SLAM BALL AT ALL TIMES, IT CAN NOT TOUCH THE GROUND FOR 20 MINUTES

Wod-2
10 minutes
200 Kb swings! with remaining time row for max cals
**1 non working partner must be holding a plank at all times.

Warm up-
8 Minutes partner bike and burpee
1 person bikes a minute
1 person does 10 burpees

Strength
Deadlift
5×5
Did you max your deadlift last week? Use at least 80 percent of that number for all 5 sets

Wod For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

Scroll for scaling options.
Post time to comments.

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Related:
• The Walking Lunge
• The Medicine-Ball Clean

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Scaling
This chipper contains a large chunk of each movement. Reduce the reps to a manageable level.

Intermediate Option
For time:
75-m walking lunge
75 push-ups
75 medicine-ball cleans
75 pull-ups
75-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

Beginner Option
For time:
50-m walking lunge
50 knee push-ups
50 medicine-ball cleans
50 ring rows
50-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

How is the nutrition challenge going? It only takes a few weeks to make something a habit. Stick with it. If you missed out on this one we will be offering one on one nutrition programs starting in February.

Warm up today is all barbell work. Coach will go through the Misfit clean complex one step at a time as an EMOM then you will have 15 Minutes to find your 1 rep max of the complex

MisFit Clean and Jerk Complex

Power Clean – Push Jerk – Front Squat – Hang Squat Clean – Split Jerk

WOD
Workout 15.3 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

 Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

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Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

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Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

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Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

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Teens 
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

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Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet