20 Minute Partner WOD:
Partner A: Run 400 meters
Partner B: Row for max meters until partner returns from the run
*Switch and repeat until time ends

Complete for Time (individually):
50 Burpees
50 Walking Lunges

Bench Press
5-5-5-5
*Aim for approx 70% of 1RM.

21-15-9
Push Press (105/75)
Box Jump-Overs (24/20)
Toes to Bar

Run an aerobic mile as a warm-up

“The Nemesis”
Complete for Time:
100 Double Unders
30 Pistols
100 Double Unders
20 Pistols
100 Double Unders
10 Pistols

Core Tabata: 
Alternate between Hollow Rocks and Supermans (4 intervals each)

10 Minute EMOM:
1 Snatch Grip Deadlift + 1 Hang Snatch + 1 Overhead Squat
*Work up to WOD weight.

“Squat Izzy”
Complete for Time:
30 Squat Snatches (115/80)

Endurance WOD (7:45a)
Complete for Time:
Cash In: 100 Double Unders & 800m Run
10 Toes to Bar
20 Box Jumps (30/24)
30 Push-ups
40 Sit-ups
50 Calorie Row
40 Sit-ups
30 Push-ups
20 Box Jumps
10 Toes to Bar
Cash Out: 100 Double Unders & 800m Run

Community WOD (10:00a)
*Same as the Endurance WOD but reduce the reps in half.

Stamina Back Squat
On the Minute x 18 (3 Rounds):
Minute #1:6 Back Squats @ 65%
Minute #2: 10 Hollow Rocks
Minute #3: 4 Back Squats @ 70%
Minute #4: 10 Push-ups
Minute #5: 2 Back Squats @ 75%
Minute #6: 10 Ring Rows

Complete 3 Rounds for Time:
20 DB Snatch, alternating arms (40/30)
15 Deadlift (185/135)

Strict Press
5-5-3-3-3

3 Rounds for Max Reps of:
Minute #1: Front Rack Lunges, in place (75/55)
Minute #2: Push Press (75/55)
Minute #3: Double Unders
Minute #4: Rest

10 Minute EMOM:
1 Power Clean + 1 Hang Squat Clean
*Work up to WOD weight.

15 Minute AMRAP:
4 Squat Cleans (135/95)
200 meter Run

20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Dessert: Sit-up Tabata

Handstand Work: Spend 10 minutes working on handstand holds, drills & progressions, push-up and/or walks

Complete 5 Rounds for Time:
5 Handstand Push-ups
10 Russian KB Swings (70/50)
15 Calorie Row
*Time Cap = 12 minutes

Complete for Time:
400 meter Run
40 Hollow Rocks
40 Box Jumps (24/20)
40 Plate Ground to Overhead (45/25)
400 meter Run
*Time Cap = 12 minutes