Sunday Funday
Wod 1, partner wod
15 minutes Amrap, One partner working at a time
100M farmer carry (both partners can walk at the same time and switch the weights from person to person)
40 Kb swings (split how you want)
40 wall balls (split how you want)

Wod 2- 8 minutes Partner wod
800 Meter run (both partners)
Then max reps squat cleans with remainder of the time (135/95)
First partner back from the run CAN start working before their other partner is back

Wod 3  TEAMS OF THREE PICK DIFFERENT PEOPLE THAN YOU WERE WITH FOR THE FIRST 2

12 minutes max cals on a rower, switch every minute and everyone on the team does 3 burpees at every switch.

8am Endurance-
Sprints on Sprints
First
6×400 Running sprints
Next
5×500 Rower sprints
Next
6×10 Cal Bike sprints
Work with partner on the bike and rower, try to do equal ratio of work to rest

9am Mobility

10am Worlds worst partner chipper 40 Minute time cap
200 Wall Balls
200 Rower Cals
200 Sit ups
200 Slam Balls
200 M Sled push.

THE LAST OPEN WOD
FINALLY! How about every does this one… one and done..  on Friday or Saturday????
Games.crossfit.com at 8pm is the wod.

warm up-
Bike 5 Minutes
Clean and push jerk warm up
0-2 Minutes 8 power position power clean and 8 push jerks
2-4 Minutes 6 Hang from the knee power cleans and 4 push jerks
4-6 Minutes 4 from the shin squat clean and 4 push jerks

Strength 10 minute emom
complete this complex every minute on the minute
1 clean from the ground
1 hang clean any style
1 front squat
1 push jerk

If you are practicing for wod wars and want to go super heavy.. take a few minutes off

WOD-
21 assault bike cals
5 squat cleans 205/135
15 cals
5 squat cleans
9 cals
5 squat cleans

Warm Up-
Row 500
30 Bottom to bottom OHS against the wall… reverse grip on your pvc pipe- do these togther
Snatch progression warm up
0-2 minutes 8 power position power snatch
2-4 minutes 8 hang from the knee power snatch
4-6 5 full snatch (scale as needed)

Strength-
20 minutes to build to heavy 3 reps of full snatches or 4 reps of power snatch
3,3,3,3,3 or 4,4,4,4,4, at least 5 sets working around the 70 to 85 percent range

Wod-For Time
20 cals On the bike or rower
20 Kb swings
20 cals
20 Push ups
20 cals
20 Kb swings

Immediately into 75 wall balls