4 ROUNDS

20 DB Snatch 50/35
10 Burpees
8 Pull Ups
16 Sit Ups
6 Chest To Bar Pull Ups
12 Cal Ski Erg
4 Muscle Ups
8 Box Jumps

Partner WOD

For Time

100 Thrusters 45/35
Partner A: Thrusters
Partner B: Bottom of Squat with Barbell

150 Push Ups
Partner A: Push Ups
Partner B: Plank

200 RKB Swings 53/35
Partner A: KB Swing
Partner B: KB Hold

STRENGTH

20 Min to Establish

3 Position Power Clean*

*High Hang,Hang, Floor

METCON

15 Min AMRAP

4 Deadlifts 245/165
6 Strict Chin Ups
250 M Row

For Time

20 Cal Ski Erg
40 Overhead Lunges 45/25
20 Sit Ups
20 Cal Ski Erg
40 Overhead Lunges 45/25
20 Sit Ups
20 Cal Ski Erg
40 Overhead Lunges 45/25
20 Sit Ups

STRENGTH

Bench Press

15 Min to Establish 2 Rep Max

METCON

3 Rounds
1 Min Assault Bike
1 Min Max HSPU
1 Min Rest
1 Min Assault Bike
1 Min Max Push Ups
1 Min Rest
1 Min Max Assault Bike
1 min Max Ring Dips
1 min Rest

14 Min AMRAP

6 Hang Power Snatch 135/95
8 Burpees Over the Bar
10 Pull Ups

Rest 2 Min

14 Min AMRAP

10 Power Cleans 135/95
8 Box Jumps
6 Bar Muscle Ups

OPTIONAL ACCESSORY WORK

3x
Reverse Barbell Curl x 15
Plank x 2 Min