• Russian KB Swings x 55

Strength:

With a Partner Perform 3 Sets Each:

• :20 Anchored Sit Up
• :20 Anchored Russian Twist
• :20 Partner Toe Throws

*Partners will alternate sets.
Skill:

1-2-3-4-5-5-4-3-2-1

• Bench Press
• Power Clean

*One partner works while one partner rests.
Partner 1 will do one rep of each movement and then Partner 2 will do one rep of each movement. Partner 1 will do 2 reps of each and then partner 2 will do 2 reps of each, etc. If you and your partner complete the ladder up and back down, repeat the ladder again

• 10 Minutes Mobility

• Russian KB Swing x 55

Strength:

With a Partner Perform 3 Sets Each:

• :20 Anchored Sit Up
• :20 Anchored Russian Twist
• :20 Partner Toe Throws

*Partners will alternate sets.

Skill:

1-2-3-4-5-5-4-3-2-1

• Bench Press 225/135 (If 225/135 is heavier then the this Wendler Method cycles 85% us your 85%, otherwise use 225/135)
• Power Clean 225/135

*One partner works while one partner rests.
Partner 1 will do one rep of each movement and then Partner 2 will do one rep of each movement. Partner 1 will do 2 reps of each and then partner 2 will do 2 reps of each, etc. If you and your partner complete the ladder up and back down, repeat the ladder again

• 10 Minutes Mobility

• Russian KB Swing x 55

Strength:

A) For max reps:

• 30 Seconds of Muscle Ups
• Rest 30 seconds
• 30 Seconds of Toes to Bar
• Rest 30 seconds
• 30 Seconds of Handstand Walk (for max distance)
• Rest 30 seconds
• 45 Seconds of Muscle Ups
• Rest 15 seconds
• 45 Seconds of Toes to Bar
• Rest 15 seconds
• 45 Seconds of Handstand Walk (for max distance)
• Rest 15 seconds
• 60 Seconds of Muscle Ups
• 60 Seconds of Toes to Bar
• 60 Seconds of Handstand Walk (for max distance)

Note results as in the following example:
30s = 12/19/40 feet
45s = 11/21/35 feet
60s = 9/24/55 feet

B) 3 Sets: (Perform after WOD)

• Weighted GHD Hip Extension x 6-8 @ 2014 (2 Sec dwn, 0 pause, 1 sec up, 4 sec pause)
• Rest 30 seconds
• Seated Leg Curls with Band x 12-15

Skill:

1-2-3-4-5-5-4-3-2-1

• Bench Press 225/135
• Power Clean 225/135

*One partner works while one partner rests.
Partner 1 will do one rep of each movement and then Partner 2 will do one rep of each movement. Partner 1 will do 2 reps of each and then partner 2 will do 2 reps of each, etc. If you and your partner complete the ladder up and back down, repeat the ladder again

• 10 Minutes Mobility