8am Endurance 20 minute partner interval row
Partner one rows 45 seconds… 15 seconds to switch, partner 2 goes.
Partner bike 12 minutes max cals… switch on the minute. 2 burpees each on every switch

9am Mobility

10 am Partner chipper one partner works at a time
“99 problems but thruster’s arent one” 35 minutes cap
99 wall balls
99 ring rows (everyone does ring rows, put feet up on  bench to make it more difficult)
99 push press 75/55
99 kettlebell swings
99 burpees
99 slam balls
99 walking lunges with slam ball
99 snatches if you make it this far 75/55

Quick little warm up-
40 bike or rower cals
25 empty bar front squats

Strength
Front Squat Friday
Heavy sets of 3
2 sets of warm up
2 more sets of moderate weight
then load up that bar and
3,3,3,3,3. keep increasing wieght

Wod 25 minutes
Buy in 60/50 Bike cals- Go fast! There will be people waiting
Then remaing time Amrap
10 Kettlebell swings 70/55
10 slam balls
8 ring dips
Run 200

Warm up-
50 Pass throughs
25 empty bar presses

Strength- Push Jerk from the rack
Heavy sets of the 3
3,3,3,3,3,3

Wouldnt be a bad idea to pair up with someone on this workout so we dont have to have a million bars.. count reps for your buddy…

Wod
AMRAP 5 Minutes
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP Minutes
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5 Minutes
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Warm Up
4 rounds
5 pulls ups
10 push ups
15 squats

Strength
Bench press
5 sets of 5

Wod-
18 Minute Amrap a little rest from the weights…. this is a long time to be doing this. pace yourself

8 HandStand Push Ups
10 pulls ups
16 Pistols (8 each leg)
40 Double unders

or
18 minute Amrap
8 hand release push ups
10 ring rows
30 air squat
30 double unders (50 singles)

Warm Up-
50 airsquats
40 Calories on a rower
25 push ups
Go in any order

Strength
Back Squats
two sets of empty bar warm up
two sets of gradually increasing weights that are still light.. you are still warming up
THEN
first working set
5,5,5,5,5 – No percentages, keep adding weight, get comfortable with being uncomfortable.

Wod
21 Snatches (squat) 95/65
4 rope climbs (9 rope pulls)
15 Snatches 95/65
3 rope climbs (7 rope pulls)
9 Snatches 95/65
2 Rope climbs (6 rope pulls)
-Immediately after this work perform 25 back squats with the bar you were using… it will be a light weight for back squats but its going to burn at the end of this wod

Sub for full snatches is to power snatch, then add and overhead squat, if you cant overhead squat then just power snatch
sub for rope climbs is rope pulls