With a Partner Perform AMRAP in 4 Minutes:

Partners Line Up across gym for each other

• Partner 1 Perform 6 Sit Ups
• Partner 2 Perform Plank Hold

Partner 1 performs sit ups, once they finish they sprint across gym and tag partner 2. Partner 2 sprints to were partner 1 started and performs sit ups.  This continues for 4 minutes.

Strength:

10 Minutes:

• Build to “heavish” Clean (power or full)

Skill:

With a Partner Perform for Load:

• 600m Relay Run (300m Each)
• 20 Box Jump Overs 24/20
• 1 Clean

*score is the sum of your teams heaviest successful cleans performed within each of the 4-minute increments. Partners may take multiple attempts within the 4-minute increment, but only the heaviest successful attempt will count.

• 10 Minutes Mobility

With a Partner Perform AMRAP in 4 Minutes:

Partners Line Up across gym for each other

• Partner 1 Perform 6 Sit Ups
• Partner 2 Perform Plank Hold

Partner 1 performs sit ups, once they finish they sprint across gym and tag partner 2. Partner 2 sprints to were partner 1 started and performs sit ups.  This continues for 4 minutes.

Strength:

10 Minutes:

• Build to “heavish” Clean (power or full)

Skill:

With a Partner Perform for Load:

• 600m Relay Run (300m Each)
• 20 Box Jump Overs 24/20
• 1 Clean

*score is the sum of your teams heaviest successful cleans performed within each of the 4-minute increments. Partners may take multiple attempts within the 4-minute increment, but only the heaviest successful attempt will count.

• 10 Minutes Mobility

With a Partner Perform AMRAP in 4 Minutes:

Partners Line Up across gym for each other

• Partner 1 Perform 6 Sit Ups
• Partner 2 Perform Plank Hold

Partner 1 performs sit ups, once they finish they sprint across gym and tag partner 2. Partner 2 sprints to were partner 1 started and performs sit ups.  This continues for 4 minutes.

Strength:

A) 10 Minutes Build to “heavish” Clean (Power or Full)

B) 3 Sets NFT: (Perform after WOD)

• Weighted GHD Hip Extension x 8 @ 2013
• GHD Sit-Ups x 15

Skill:

• 400m Run
• 10 Box Jump Overs 30/24
• 1 Clean (Power or Full)

*score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

• 10 Minutes Mobility