Skill:

4 push-ups at 32×1 tempo (3 second down, 2 second hold at bottom, and a 1 second up)

5 Sets for quality

 

Conditioning:

Partner WOD

7:00 Max calorie rowed

…Rest 2 minutes then…

As many rounds/reps as possible in 7 minutes of*

3 Pull-ups

6 Push-ups

9 Squats

…Rest 2 minutes then…

As many rounds/reps as possible in 7 minutes of*

9 Deadlifts (155/103)**

6 Hang power cleans

3 Shoulder-to-overhead

 

For total score of calories and reps

*For both AMRAPS, partners alternate full rounds

**Use same bar for each lift in this portion

 

 

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