Metcon (No Measure)
Iso Reverse Fly x10
Sword Drill x15
Sot Press x10
2 Rounds
Hang Snatch (Perform 1 Set Every 2 minutes)
S1 @ 60% x2
S2 @ 65% x2
S3 @ 70% x2
S4 @ 75% x2
S5-6@ 80% x2
1000m Row (Time)
Max Effort 1000m Row
Warm-up
Hang & Twist
Single Arm Hang x20 sec
Flutter Kicks x30
Metcon (No Measure)
Weighted Pull-up Neg x20
Straight Arm Pull-downs x100
Floor Press x30 sec
Hollow Hold x30 sec
4 rounds
Ring Push-ups
x50
DB/KB Row x10/10
Iron Cross x20
3 Rounds
Push Press (5-5-5-5-5+)
Metcon (Time)
Partner WOD
10-9-8-7-6-5-4-3-2-1
Thrusters
20-18-16-14-12-10-8-6-4-2
Pushups