Partner Wod---

One partner runs 200m while other does bar work and switch after each run
100 Thruster 95/65
100 OHS 95/65

Muscle Up or pullup progression depending on skill level 15 minutes

MetCon

Power Clean Burpee
21--------135/95 Pwr Cln Burpee
15--------155/115 Pwr Cln Burpee Over Bar
9----------185/135 Pwr Cln Burpee to 9ft/8ft target

It's a "Chipamrap"

20:00 AMRAP

50 Wallball
40 KB Swings 50/35
30 Box Jumps 24/20
20 Strict pullups
10 Strict HSPU

Mobility Work (couch Stretch accumulate 4 min each side) and Squat Therapy

Open Gym

5:00-6:30am

4:00-6:00pm

Strength:

Front Rack Walking Lunge 40ft. 2rds at each weight. Conga Line style

Men Rx -- 135,155,175,195
Women Rx/ Men Scaled-- 95,105,115,135
Women Scaled --55,65,75,95

MetCon
5 minute Max Distance Row & 3 minute Bear Crawl

10 minute EMOM

Ascending TTB & 5 Ring Dips

3 rds.

Run 800m

1:1 Work/Rest Ratio

: Run 400m

                21 Thruster 95/65

                9 Strict Pullups

                Run 400m

                15 Clean and Jerks 95/65

                15 Muscle Ups

                Run 400m

                9 Snatches 95/65

                21  Strict Ring Dips 

Back Squat: 5x5 increase weight on each set (20 min)

                Met Con- 15 min AMRAP

                45 Wall Balls

                15 KB Swings 60/35

                30 Double Unders (3 burpee penalty each rd for doing singles, then 60 singles)

Every 90 sec for 21 Min

                1 hang squat clean+1 front squat+1 push press+1 jerk  AHAP

                -it is a push press not a thruster.

                -In remaining time perform 5 rope climbs and accumulate 2 min in an L-sit on parralettes (scale is 2min in a hanging knee/leg raise)

5:00-6:30am

4:00-6:00pm