Conditioning:

Partner WOD

2 Min AMCAP row

Rest 2 min, then:

 

8 Min AMRAP (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball push-ups

20 Stationary alternating lunges

 

Rest 2 min, then

2 Min AMCAP bike

 

For time and total calories

 

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:

4 reps @ 55% 1RM

4 reps @ 65%

3 reps @ 75%

3 reps @ 85%

2 reps @ 90%

2 reps @ 90%

…rest 1-2 minutes, then…

Max reps at 90%

 

For quality and max reps

 

 

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