Partner WOD: Sumo Deadlift High Pull, Wallball, Double Unders, Barbell Rows, Push UPs

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Metcon:
AMRAP 20 mins with a partner:
30 Sumo Deadlift High-pulls, 95/65 lbs
30 Wall Balls, 20/14 lbs
150 Double Unders
30 Barbell Rows, 95/65 lbs
30 Push-ups

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CONDITIONING 

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*Alternate Workout:
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Wednesday’s WOD: Gymnastics 🤸🏾‍♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
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100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

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