Open Gym / Yoga

Partner workout
20 rounds- alternating 1 work while 1 rest. (10 rounds each)
5 devil press (40/25)
6 toes to bar or v-ups

A.) Row 1000m

rest approximately 5 minutes

Row 500m

rest approximately 3 minutes

row 250m

Score each row

B.)
21-15-9
Dumbbell snatches (50/35)
Burpees

for time

A.) Overhead Squat 2-2-2

B.) 2 rounds
100 double unders
25 overhead squats (65/95)
25 pull-ups
800m run (or 1000m row)

Tabata
Deadlifts (light- 75/115)
Box jumps
Sit-ups
Hand release push-ups
*no rest between exercises *score all reps together.

Rowing Helen
3 rounds
500m Row
21 Kettlebell swings 35/50
12 pull-ups

A.) 15 minutes to work up to a Heavy Cluster (squat clean thruster) -post heaviest for day

B.)
75 thrusters for time (95/65)
*every minute on the minute- 1 burpee. Adding 1 more burpee each minute. *15 minute time cap or you can no longer complete the required burpees per minute.

Open Gym / Yoga

A. Front squat – work to a heavy 3 rep in 15 minutes

B. Partner 24 minute AMRAP

8 DB deadlifts

12 push-ups on DB

run 400m

At 12 minutes switch to

8 goblet squats w/ KB 35/55

12 sit-ups

run 400m

Notes; one partner is always running, the other is performing the couplet. Row 500 can be subbed for run. One score of rounds plus reps at the end.

A. 10 hip extension

20 Russian twists

:30 plank hold

AMRAP 10 at jog pace

B. Power jerk – warm up 10 minutes

C. 10 jerks 95/135

30 double unders

AMRAP 8 minutes