25 min AMRAP: Partner

1 partner Accumulate as many cals as possible on Rower

2nd partner AMRAP:
150 Wall Balls
150 Hang DB Snatch (75R/75L)
800m MB Carry (400m EACH)
30 Rope Climbs

*Partners may switch as needed.

*If you finish that you get a time for that part, and if you don’t you get total reps. Then, if finish can use remaining time to go you go/I go on rower cals.

Push Press - 2-2-2+
All at SAME load! Heavy: 86-97% - High side of the range for week 4.

10 min
Superset: 5x:
6 Alt Arm Seated Double DB Zpress
right into:
12 Alt Arm Plank Push Up
1 min Rest

WOD: On 6 min Running Clock:
0-2 Max Rep T2B
2-4 Max Rep AMSU
4-6 Max Rep Push Up position DB Drag (35/50)

20 min EMOM of Alternating:
Even: 2 regrip Squat Cleans (can add load as you go)
Odd: 1-8 SHSPU

10 min AMRAP:
8 Squat Cleans (75/115)
12 Push Ups (Comp: 8 Ring Dips)

High Box Jumps 3-3-3-3

Back/Front Squat: 2-2-2+
All at SAME load! Heavy: 86-97% - High side of the range for week 4.

10 min to get in: 4x8 Cossack Squats (W or W/O load) - use KB or DB in goblet position

WOD: 5 min Max Rep Burpee Box Jump Over (20/24)

Hang Power Clean 4-3-2-1

DL: 6-6-6-6+
All at SAME load! Heavy Moderate 76-85% - High side of the range for week 3.

8 min: 10 Double DB Alt. leg SLDL

WOD:
6 min AMRAP:
12 Push Ups (Comp: 6 SHSPU)
12 KB Swings 35/53 (Comp: 53/70)

25 min AMRAP:
600m Run
10 Burpee C2B Pull Ups
10 Double DB Cleans (35/50)
20 Double DB Front Rack Step Back Lunge (35/50)
30 Freestanding HS Shoulder Taps

Push Press: 6-6-6-6+

11 min
Superset: 5x:
8 Alt Arm Seated Double DB Zpress
right into:
8 Alt Arm Plank Push Up
1 min Rest

7 min AMRAP:
30 DU
10 T2B

20 min EMOM of Alt:
Even: 2 Regrip Squat Snatch
Odd: 1-5 RMU

10 min AMRAP:
8 Squat Snatch (65/95)
8 Strict Pull ups

High Box Jumps 3-3-3-3

Back/Front Squat: 6-6-6-6+
All at SAME load! Heavy Moderate 76-85% - High side of the range for week 3.

Double DB/KB Split Lunge 4-5 sets of 8 R/L

5 min AMRAP:
12 Box Jump Overs (20/24)
12 Box Step Ups (20/24)

Hang Power Clean 4-3-2-1
DL Week 2: 4-4-4+

8 min: SLDL with 1 DB 8 R/ 8 L,

WOD:
7 min AMRAP:
16 DB Snatch (35/50)
12 C2B

25 min AMRAP: Partner
Pick a machine: Bike. Row, Ski

1 partner Accumulate as many cals as possible
2nd partner AMRAP - 1 full round:
5 Wall Walks
15 WB (14/20, 9/10)
15 KBS (35/53)
20 Step Back Lunges with KB in goblet (35/53)

Alternate per round

Week 2: 4-4-4+
All at SAME load!

Push Press 11 min
Superset: 4x:
10 Alt Arm Seated Double DB Zpress
right into:
10 Alt Arm Plank Push Up
1 min Rest

WOD:
8 min AMRAP:
8 T2B (scale: AMSU)
12 Box Jump Over (20/24)

20 min EMOM of Alt:
Even: 3 Tng Power Cleans
Odd: 6-12 Ring Dips

WOD:
10 min AMRAP:
12 Power Cleans (85/135)
6 SHSPU (Comp: 12 SHSPU)

In Prep: High Box Jumps 3-3-3-3+

Back/Front squat
Week 2: 4-4-4+ (All at SAME load!)

10 min to get in: Cossack Squats (W or W/O load) 4x10

WOD: 5 min Max Rep Rig Touch Burpee

Hang Power Clean 4-3-2-1
DL: Week 1: 8-8-8-8+
8 min for Quality: Sets of 12 Double DB Alt. SLDL

WOD:
7 min AMRAP:
20 KBS (35/53)
4 WW