WOD

Partner WOD Thrusters & burpees

Metcon:
Partner WOD:

30:00 EMOM:

5 thrusters (115,75)
5 burpees
**while other partner hangs from Pull Up bar
***Partners alternate every Minute

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Power Clean, Thruster

Strength:
Power Clean: work up to 1RM. Rest 2:00

Metcon:

For Time:
40 Power Cleans (115,75)
30 Thrusters (115,75)

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Box Squats, Deadlifts & Box Jumps

Strength
Wide Stance Box Squats: 8 x 3 @ 60% (of Monday’s 3RM), every :60

Metcon:
7:00 AMRAP:
3 Deadlifts (225,155)
3 box jumps (24,20)
6 Deadlifts
6 Box Jumps
9 deadlifts
9 box jumps
12 deadlifts
12 box jumps
Reps continue to increase by 3’s

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Toes to Bar, Kettlebell Work

10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Reverse Lunges Right
4 KB Front Rack Reverse Lunges Left
2 Turkish Get-ups Right
2 Turkish Get-ups Left
*Rest as needed between rounds + movements

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