Thruster & Burpees?! Cool..cool..cool

12-Minute AMRAP of:
10 Burpee Box Step-overs (24/20)
30 Med Ball Sit-ups (20/14)
10 Thrusters (95/65)

Level 2: (20/16), (14/10), (75/55)
Level 1: Box Burpees,

Deadlift 3:2×3

Deadlift for load:
#1: 2×3 reps @ 70%
#2: 2×3 reps @ 75%
#3: 2×3 reps @ 80%

6 Rounds Of Fire

6 For Time:
400m Run
15 Push-ups
5 Clean & Jerk (155/105)

Level 2: Banded Push-ups (105/75)
Level 1: 200 Meter Run/Walk, Banded/Box/Bar Push-ups (75/55) OR 15 KBS @25/15,

Caitlin Trussell

4 Rounds For Reps
Minute 1: 15 Deadlifts (135/95)
*Rest remainder of minute
Minute 2: Straight Arm Plank
Minute 3: Box Jumps (24/20)
Minute 4: 100 Meter Suitcase Carry (50/35)
Minute 5 & 6: Rest
*Each second of plank is a rep
*Switch hands at 50m on suitcase carry – Carry is worth 10 reps. If carry takes more than a minute, this eats into your rest OR your next movement.

Level 2: (95/65) Deadlift, (20/16) Box, (30/20) Carry
Level 2: (75/55) Deadlift OR KBS (25/15), (8″Box/45lb ), (25/15lb) Carry

A Different Partner Friday

With A Partner:
2 Rounds, 12:00 Clock
100/80 Calorie Row Buy-in *each round

AMRAP w/Remaining Time Of:
10 Handstand Push-ups
100′ Bear Crawl
20 SuperPeople
*Rest 2:00 between rounds, pick up where you left off after buy-in

Level 2: Up to 2 abmat HSPUs
Level 1: 80/65 Calorie Row (aiming for 4-5 minutes), Seated dumbbell strict press, 5 inch worms, bird dogs

15 Minutes: C2B, Lunge, Deadlift, Sit-ups

15-Minute AMRAP of:
10 Chest-to-Bar Pull-ups
20 Alt. Leg Lunges
10 Deadlifts (185/135)
20 Sit-ups

Level 2: Chin-over-Bar Pull-ups, (135/95)
Level 1: Banded Pull-ups, low box step-ups, (75/55)

Level 2 & 1 Pull-up Option

If you don’t have 5 strict pull-ups, do this work instead:

2 Max Sets Strict Banded Pull-ups
*Score is total reps

Buy-In & Get Heavy

2 Rounds, 12-Minute Clock:
Round 1
800 Meter Run Buy-in

Then AMRAP w/Remaining Time of:
5 Power cleans (185/135)
10 Push-ups
10 Box Jumps (24/20)

*Rest 3:00 between rounds, rounds scored separately

Round 2
1k/800 Meter Row Buy-in

Then AMRAP w/Remaining Time of:
10 Front Squats (135/95)
10 Push-ups
10 Box Jumps (24/20)

Level 2: Cleans (135/95), FS (95/65), Banded Push-ups, (20/16)
Level 1: 15 KBS (25/15) for cleans, Goblet Squats for Front Squats, Banded Push-ups, (8″/45lbs)

A Second Partner WOD This Week!

Partner Friday:
With 35:00 On The Clock
1 Mile Parter Run Buy-in

Then AMRAP w/Remaining Time Of:
2 Bar Muscle-ups
5 Toes-to-Bar
5 Pull-ups
10 Back Squats (135/95)
10 Push-ups
20 Later Jumps Over Bar

Throughout Workout Accumulate:
10 Rope Climbs
20 Tire Flips (4/3)
*Other than run, 1 partner working at a time.

Level 2: 10 banded pull-ups (No MUs), Toes-Near-Bar, (95/65), Standing To Seated Rope Climbs, (3/4)
Level1: 10 Banded PUll-ups (No MUs), V-ups/Box Mountain Climbers, Standing To Seated Rope Climbs, 5 Deadlifts @(95/65) = 1 rope climb, Lateral Line Jumps

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