PARTNER CONDITIONING WOD Metcon (AMRAP – Rounds and Reps) In Pairs 30 Min AMRAP 300m Run (together) 50 cal Row 20 Power Cleans 50/35kg

PUSH JERK Push Jerk (5 x 3) Metcon (AMRAP – Rounds and Reps) Conditioning 15 Min AMRAP 10 Wall Balls 9/7kg 10 Push Press 40/30kg 20 Abmat Sit ups

BACK SQUAT Back Squat (5 x 2) Going heavier but keeping good form. Metcon (Time) For Time 100-75-50-25 DU 40-30-20-10 KB Lunges 24/16kg

GYMNASTICS Toes-To-Bar (Max reps) Progression from last week Metcon (AMRAP – Rounds and Reps) Conditioning 20 AMRAP 10 Toes to Bar 10 KB Goblet Squats 24/16kg 10 KB Swing 24/16kg 10 Box Jumps

BENCH PRESS Bench Press (5 x 2) Metcon (Time) For Time 3 Rounds 25 Deadlifts 80/60kg 25 Air Squats 25 Sit Ups 25 Burpees

Squat Clean Squat Clean (5 x 3) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 3 Strict Hand Stand Push ups 12 KB Snatches 24/16kg 15 Box Jump Overs

WILDCARD Metcon (Time) THE OKLAHOMA STANDARD 4 Rounds for Time (with a Partner) 19 Synchro Lunges with 20/10kg weight plate 19 Synchro Push-Ups 95 Wall Ball Shots (9/7kg) Buy-Out: 168 Burpee Box Jumps (24/20 in)

CONDITIONING Metcon (AMRAP – Rounds) 30 Min EMOM a) 5 Chest to Bar/Pull Up + 5 Burpee Target b) 5 Snatch 40/30kg c) 12/9 Calorie Row d) 20 Abmat Sit Ups e) Rest

PUSH PRESS Weightlifting Push Press (5 x 3) Metcon (AMRAP – Rounds and Reps) 4 Rounds 3 Mins ON 1 Min OFF 6 KB Hang Clean & Jerk 24/16kg 6 KB Box Step Ups 6 KB Goblet Squats * Continue where you finished off the last round

BACK SQUAT Weightlifting Back Squat (3-3-3-2-2) Metcon (Time) 10 Rounds for Time 6 Thrusters 40/30kg 6 Burpees