Conditioning:

Partner WOD, equal work required

As many rounds and reps as possible in 7:00 of the following…

8-12-16-20…

Calories assault bike

Burpee box jump overs (24/20)

 

…Rest 1:00 then…

 

As many rounds and reps as possible in 7:00 of the following…

8-12-16-20…

Calories row

Toes to bar

 

…Rest 1:00 then…

 

As many rounds and reps as possible in 7:00 of the following…

8-12-16-20…

Calories skied

D-ball cleans (100/70)

 

Strength:

Hang power clean

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 80%

4 @ 80%

4 @ 80%

4 @ 80%

 

For quality

 

 

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