Strength/Skill:

Pendlay Row

Metcon:
16min EMOM
Min 1: 12 Sumo Deadlifts (205/135)
Min 2: 16 DB Snatches (50/35)
Min 3: Max GHD Sit Ups
Min 4: REST

Rx+= Sumo (255/165)

Strength/Skill:

Strict Press

Metcon:
Partner WOD – Teams of 2
18min AMRAP
75 DUs
45 Push Ups
30 Cal Row
12 Synchro Push Press (115/75)

Strength/Skill:

Front Squat

Metcon:

For Time:
200m Run
60 Weighted Lunges (50/35 DB)
200m Run
50 Jumping Air Squats
200m Run
40 Weighted Box Step Ups (50/35)
200m Run
30 Deadlifts (185/125)
200m Run

Partner WOD
21min AMRAP
5 Deadlifts (225/145)
7 HSPUs
9 Cal Bike or Row

*Switch partners after each full round

Strength/Skill:

Drop Snatch

Metcon:
“Ingrid”
10 Rounds
3 Snatches (135/95)
3 Bar Over Burpees