Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Nick

In Teams of 3 accumulate: 5k Row/4k Row

Partner 1. AMRAP 2:00 Minutes: MAX Distance ROW
Partner 2. AMRAP 2:00 Minutes 
9 Box Jump Overs
6 Alt. DB Squat Snatch (75/50)
3 Wall Walks
Partner 3. REST
**Partners switch stations every two minutes until they complete prescribed Row
distance or time capped at 30:00 Minutes.
*REST 4:00 Minutes*
AMRAP 6:00 Minutes 
Max Calories: ECHO Bike 
Max  Reps: Handstand Pushups
*Partner 1 on echo bike, Partner 2 on handstand pushups, Partner 3 Rest. Switch between partners as needed. Partner 1 goes to HSPU. Partner 2 rests, and partner 3 is on echo bike.

Becca

Part 1 Clean Complex: Every 2:00 mins for 5 Sets complete
1 Clean Pull+ 1 Pause above the knee Squat Clean*+ 1 Squat Clean
*2s pause above knee*

Part 2. AMRAP 20:00 Minutes 
5 Power Cleans 145lbs/105lbs
10 Toes-Bar
15 Wallballs
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Sarah

Part 1: Every 2 mins for 5 sets: 3 Snatch Balance + 1 Overhead Squat
Straight into..
Every 2 minutes for 5 sets (from the floor) 2 Snatch Deadlifts+ 2 Snatch Pull

Part 2: AMRAP 12:00 Minutes 
1 Squat Snatch (155/105)
3 Clean and Jerks (155/105)
30 Double Unders
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Alex

Part 1: 30 mins Gymnastic Skills Practice
1 SET: Max reps unbroken
*Rest 90s, followed by
3 SETS of: 70% of max reps 
*Rest 60s between sets
*Repeat for each:
Toes to Bar (TC 10 mins)
Ring/Bar Muscle up (TC 10 mins)
HSPU (TC 10 mins)

Part 2: EMOM 20:00 Minutes 
Min 1: 15/12 cal Echo/Ski/Run
Min 2: 30–40s of skill work of athletes choice on T2B, Muscle ups, or HSPU

Brittany

Part 1 FRONT SQUATS: Every 2 minutes for 20:00 Minutes: 4 Reps @ 80% 1RM

Part 2:
2:00–2:00–2:00–3:00 minute rounds of
Buy in: 12/10 cal echo bike
In remaining time, accumulate: Max Reps: Thrusters 75lbs/55lbs
*Rest 1 min between rounds
*Continue this format until you complete 75 Thrusters
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Rob

Part 1: Every 2:30 Mins for 4 sets
8 Strict Pull ups/ Strict C2B Pull ups/ Weighted Pull ups
12 Banded Hollow Lat Pull Downs

PART 2: AMRAP 9:00 Minutes
4 Rounds of:
10 Chest-Bar Pullups
10 DB Box step overs 
Directly into AMRAP in remaining time of
5 Muscle ups (BMU/Rings)
20 Alternating pistol squats

Part 3: 3 Sets
30 second side plank leftside
30 second middle plank
30 second side plank right side
30 seconds rest*
Straight into…
1 Round
200ft unbroken Suitcase Carry per side
*go heavy as long as you are able to maintain good positioning
Time Cap 9:00 minutes

Ken and Andrew

Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Huyla

In Teams of 2, “You Go, I Go Style”
AMRAP 20:00 Minutes 
4 DB Thrusters (2×50/35)
6 T2B
24 Double unders
Straight into….
8:00 Minutes to find: 1 Rep max Clean and Jerk
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Sarina

Part 1. Snatch Complex
Every 2 Mins for 5 sets: 3 Snatch Balance + 1 Pause Overhead Squat (pause 2s in bottom).
Straight into…
Every 2 minutes for 5 sets: 3 Snatch Deadlifts+ 1 Snatch Pull

Part 2: OPEN WOD 18.4/20.3
21–15–9
Deadlifts #225/#155
Handstand pushups
Then..
21–15–9
Deadlifts #315/#205lb
50 ft HS Walk after each set
Time Cap 9:00 Mins
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