Skill
- Pistol Practice/Progressions

Conditioning (Partner WOD)
”Team Jerry”
For time:
- 1 Mile Run
- 2000m Row
- 1 Mile Run
* One Partner works, while the other rests. Switch every 200m on the run and every 250m on the row.
Time Cap = 30 Minutes

Strength
Deadlift
- 3-3-3-3-3

Conditioning
15 Minute AMRAP:
- 10 Push-ups (L2: Knees)
- 20 Air Squats
- 30 Abmat Sit-ups

Conditioning #1
Sprints
- 8x50m
- 30 Seconds rest between each 50m

Conditioning #2
2 Rounds for time:
- 21 Kettlebell Sumo Deadlift High Pulls (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 50m Sprint
- 15 Squat Snatches (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 50m Sprint
- 9 Burpee Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 50m Sprint
- Rest 3 minutes

Strength
Strict Press:
- 3x5
- Focus on form

Conditioning
For time:
- 1000m Row
Then, 5 rounds of:
- 15 Pull-ups (L2: Band)
- 7 Push Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

“Partner Zeus”
3 Rounds for time:
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Sumo Deadlift High Pulls (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Box Jumps (Rx: 20”, L2: 16”)
- 30 Push Press (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Calorie Row
- 30 Push-ups (L2: Knees)
- 10 Back Squats (Rx: Bodyweight, L2: 3/4 Bodyweight, L3: 1/2 Bodyweight)
*Split all reps evenly

Partner WOD
For time:
- 100 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 90 Burpees
- 80 Deadlifts (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 70 Pull-ups (L2: Band)
- 60 Push Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 1 Mile Run
Split all reps evenly. Run together.

Conditioning
For time:
- 18 Alternating Dumbbell Snatches (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 800m Run
- 30 Alternating Dumbbell Snatches (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 400m Run
- 42 Alternating Dumbbell Snatches (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 200m Run

Skill
3 Rounds:
- 1 Minute Double Unders
- 1 Minute Rest
Score = Total Double Unders

Strength
Deadlift:
- 3-3-3-3-3

Conditioning
5 rounds for time:
- 12 Push Press (Rx: 115#/75#, L2: 95#/65#, L3: 75#/55#)
- 10 Box Jumps (Rx: 30”/24”, L2: 24”/20”, L3: 20”/16”)
- 8 Ring Dips

Strength
Box Squat:
- 5-4-4-3-3

Conditioning
4 rounds for time:
- 7 Front Squats (Rx: 155#/115#, L2: 135#/95#, L3: 115#/80#, L4: 95#/65#)
- 15 Toes to Bar (L2: Knees to Elbows, L3: Hanging Knee Raises)
- 200m Run

Strength
Strict Press:
- 3x5

Conditioning
”Cindy”
20 Minute AMRAP:
- 5 Pull-ups (L2: Band)
- 10 Push-ups (L2: Knees)
- 15 Air Squats

Partner WOD

10 Rounds for time:
- 100m Heavy Suitcase Carry
- 20 Step ups
- 200m Run (Together)
Buy out = 30 Burpees (Together)

Strength
Thrusters
- 2-2-2-2-2-2-2

Conditioning
For time:
- 100 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
EMOM: 3 Burpees
Buy out = 50 Calorie Row (No Burpees during buy out)

Strength
For time:
- 30 Front Squats (Rx: 155#/115#, L2: 135#/95#, L3: 115#/75#)
- 400m run

Conditioning
5 rounds for time of:
- 7 Muscle-ups (L2: 7 Pull-ups + 7 Box Dips, L3: 7 Banded Pull-ups + 7 Box Dips)
- 400m Run

Strength
Clean & Jerk:
- 5x2

Conditioning
12 minute AMRAP:
- 8 Handstand Push-ups (L2: Pike Presses)
- 10 Goblet Squats (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 200m Row

Conditioning
”Lumberjack 20”
For time:
- 20 Deadlifts (Rx: 225#/185#, L2: 185#/135#, L3: 135#/95#)
- 400m Run
- 20 Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 400m Run
- 20 Overhead Squats (Rx: 115#/85#, L2: 95#/65#, L3: 75#/45#)
- 400m Run
- 20 Burpees
- 400m Run
- 20 Chest-to-bar Pull-ups (L2: Pull-ups, L3: Band)
- 400m Run
- 20 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 400m Run
- 20 Dumbbell Squat Cleans (Rx: 45#/30#, L2: 35#/20#, L3: 25#/15#)
- 400m Run

Skill
- Handstand Practice (15 minutes)

Conditioning
5 rounds for time:
- 10 Hang Cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 20 Push-ups (L2: Knees)
- 50 Double Unders (L2: Singles)

PARTNER WODS

Part A “The Break Up”
EMOM for as long as possible:
- 1st minute = 1 Push Press + 1 Burpee
- 2nd minute = 2 Push Presses + 2 Burpees
- 3rd minute = 3 Push Presses + 3 Burpees
- etc…
Weights = Rx: 125#/85#, L2: 105#/70#, L3: 85#/55#

- 10 minute rest -

Part B “The Make Up”
6 Rounds for time (Alternating):
- 5 Squat Cleans (Rx: 115#/75#, L2: 95#/65#, L3: 75#/55#)
- 10 Pull-ups (L2: Band)
- 200m Row
One Partner completes a round while the other performs a max Wall Sit, then rests.

Strength
Deadlift
- 5x5 @ 65%

Conditioning
5 Rounds for time:
- 10 Front Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 250m Row

Conditioning
12 Minute EMOM (3 Rounds)
- 1st minute = Burpees
- 2nd minute = Ring Dips
- 3rd minute = Kettlebell Swings (Rx:55#/35#, L2: 35#/25#, L3: 25#/15#)
- 4th minute = Rest
Complete as many reps as you can in each minute. Score = total reps.

- Rest 5 minutes -

For time:
1 Mile Run (8 laps)

Strength
Hang Power Clean
- 3-3-3-3-3
- Use the heaviest weight you can for each set

Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
- Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Band)
- Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- Abmat Sit-ups