TGIF! Let’s have some fun!
Partner WOD
*Going solo is an option as well. Â explained below
Warm-up
squat clean
WOD 1.
5 minute AMRAP while partner runs
800 meters for time for time,
The AMRAP:
10 Squat jump burpees *burpee into a full depth
squat. finish with both feet in the air, body
in a vertical plane and hands above the head*
5 bar muscle ups – Scale A. 5 chest to bars – Scale B. 5 pull-ups – Scale C. 5 ring rows + 5 pushups
squat. finish with both feet in the air, body
in a vertical plane and hands above the head*
5 bar muscle ups – Scale A. 5 chest to bars – Scale B. 5 pull-ups – Scale C. 5 ring rows + 5 pushups
rest 3 minutes then switch
*each partner does ONE round
*the score is the combined time of the 800
meter run and the combined reps of the
5 minute AMRAP
WOD 2.
10 minutes to 1 rep max squat clean – Scale is Power clean
*score is combined weight
WOD 3.
Partition with your partner as you like
50 Pullups – Scale to jumping or banded
50 Front squats 135/95 Scale 115/75
200 Doubles – scale is 400 singles
***To go solo, nothing really changes until the last WOD, at which point you cut the movements in half.
Optional Strength: Bench press supersetting with bent DB rows. 5 sets of 3 BP and 10 Bent rows.  Increase in weight to a heavy 3.  Keep bent rows at a constant weight.