Endurance
Option 1-5×800 with 3 minute rest between. really push the pace on these
Option 2
Partner endurance-
3000 meter row split how you want
150 cal bike split how want
100 cal ski erg split how you want.

Do this in any order

9am Mobility

10am
Partners: WOD 1
50 Power Snatch 95/65
100 Burpee Box Jump Over
REST 3 MINS
30-20-10
Thursters 95/65
Sit Ups
REST 3 MINS
4 400m Relay Runs (I go, You go)

Warm up
10 Minute partner EMOM
Partner one does 10 med ball cleans
Partner 2 is rowing for one minute

Strength
Front Squat 3-65% 2- 70% 1- 75% 3-70% 2-75% 1- 80% 3-75% 2- 80% 1- 85%

Wod For Time

40 Cal Row
30 T2B
20 WB (RX 20/14)
10 Cleans (RX 155/115 INT 135/95 BEG 95/75)
5 Ring Muscle Ups (5 BMU 7 C2B/Pull Ups/Ring Rows)
10 Cleans
20 WB
30 T2B
40 Cal Row

Warm Up
4 Rounds
7 push ups
10 sit ups
Run 200

Strength
Bench 5-5-5-3–2-2 (65%-70%-75%)

Wod
3 rounds
Run 400
12 slam balls
12 slam balls over the shoulder
12 Push Ups
12 Kb Swings 70/50
24 Doubles (48 singles)

Warm Up
Group EMOM 10 Minutes
1- 20/15 Cal Row
2- 30 sec Hollow Hold
3- 6 Push Ups
4- 8 Empty Bar Strict Press
5- Empty Bar Good Mornings

Strength
Deadlift 3-60% 2-65% 1- 70% 3- 65% 2- 70% 1- 75% 3- 60% 2-65% 1-70%

30 DB Burpee Clean and Jerks For Time (70/50)

TEAMED UP TUESDAY Warm Up
2 Rounds
500m Row ( Partner will do sit ups )
10 Synchro Lunges
8 Synchro Burpees

Strength 15 minutes
Partner up and work on moderately heavy snatches, try to work to a weight that will be heavier than what you are using in the wod

20 Min EMOM
Partner1: 5 Snatches (RX 95/65)
5 pull ups
Partner 2: Dead Hang from the bar,
*** Partner 1 cant work unless partner 2 is hanging.
***Grip killer, be sure to use a hook grip on your bar.