PARTNER WOD
16 min AMRAP w/ Partner, split however you want (except burpees):
1000m Ski (Fx: 800m Row) (Rx+: 1200m Row) (Sc: 4 min cap)
12 Synchro Bar Facing Burpees (Sc: Synchro Burpees)
36 Front Squats
24 TTB (Fx: Knee Raises) (Sc: Ring Rows)

Rest 6 mins — Switch AMRAPS

16 min AMRAP w/ Partner, split however you want (except burpees):
1000m Row (Fx: 800m Row) (Rx+: 1200m Row) (Sc: 4 min cap)
12 Synchro Bar Facing Burpees (Sc: Synchro Burpees)
36 Power Cleans
24 Chest-to-Bar Pull-ups (Fx: Pull-Ups) (Rx+: Bar Muscle Ups) (Sc: Ring Rows)

Barbell Weights:
Rx: 135/95#
Fx: 95/65#
Rx+: 155/105#
SC: <95/65#

Strength

E3MOM 15
5 Deadlifts @60-70% (Not touch-and-go, add up to 3″ deficit if possible)
10 Banded Hamstring Curls

Conditioning

AMRAP 14
300m Run
11 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)

Conditioning

E5MOM
500/450m Row (Fx: 450/400) (Rx+: 550/500)
15 Burpee Box Jumps (24/20)
AMRAP Wall Balls (20/14) (Rx+: 11’/10′)

Continue until you have completed 150 wall balls (Fx: 100)

Come strengthen your core with Ab Attack tonight at 6:45 PM!

“Helen”

3 Rounds
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups

Post-WOD Skill/Strength

5 Rounds
5 Each Arm Tempo Dumbbell Bench Press (50×3)
10 Each Arm Single Arm Ring Row

Strength

E3MOM 18
1 – 3: 3 Tempo Front Squats (33×1) @70 – 75%
4 – 6: 5 Front Squats @75 – 80%

Conditioning

AMRAP 8
6 Each Arm Kettlebell Front Squats (24/16) (Fx: 16/12)
12 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 175/120)