Partner WOD

EMOM 25 w/ Partner
1) 20 Synchro Wall Balls (20/14) (FX: 15 Synchro or 30 Total)
2) AMRAP Rope Climbs (FX: Rope Climb Development)
3) 20 Synchro Sit-Ups (FX: 15 Synchro or 30 Total)
4) AMRAP Sandbag Over the Shoulder (100/70) (RX+: 150/100) (FX: Power Clean 95/65)
5) Rest

Strength
Every 2:00, 3 Rounds
1) 10 Hip Thrusts w/ 2s Pause at Top (↑, start around 45-50% of Back Squat)
2) 50’/50′ Single Arm Banded Kettlebell Farmer’s Carry

Conditioning
EMOM 12
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
3) AMRAP Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
4) Rest

Strength
Every 2:00, 8 Sets
1-2) 1 High Hang Squat Snatch + 1 Squat Snatch (↑, start at 55-60%)
3-4) 1 Hang Squat Snatch + 1 Squat Snatch (↑)
5-8) 2 Squat Snatch (↑)

Conditioning
3 Rounds for Time:
21 Toes to Bar (FX: 14)
7 Snatch (145/100) (FX: 105/75) (RX+: 165/115)
*12:00 Cap

Get some extra core work in today at Ab Attack class at 5:45 PM!

Strength
Every 1:30, 4 Rounds
1) 8 33X-Tempo Dumbbell Bench Press (3s down, 3s pause at chest)
2) 8 X33-Tempo Ring Row (3s down, 3s pause at top)
3) 12/12 Side Plank Hip Touch

Conditioning
EMOM 16
1) 70 Double Unders (FX: 50) (RX+: 90)
2) Max Calorie Row
3) Rest
4) Rest

Strength
Every 2:30, 6 Sets
1-3) 5 31X-Tempo Back Squat (65-70%)
4-6) 16 Back Rack Reverse Lunge (30-35%)

Conditioning
AMRAP 10
10 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*Every 2:00, starting at 0:00, 200m Run (FX: 100m)
*Continue where you left off