PARTNER WOD

A) MetCon Prep:

With your Partner & 1 Barbell:
 3 (Squat) Cleans each
 3 Push Press each
 10 Air Squats each
 10 Push-ups each
 3 (Squat Cleans) each
 3 Push Press each
 10 Wall Ball Shots each
 10 Barbell Rows each
 - Then -
 Set-up Pull-ups/Scaling
 10 Pull-ups each

B) WOD:

AMRAP 12 w/ a Partner:
 3 Clusters (Rx = 135/95, S = 115/75, 95/65)
 8 Push-ups (S = Box Push-ups, DB Push Press)
 200 Meter Run
 *One athlete completes a full round at a time

- Rest 4:00 -

AMRAP 12:
 3 Thrusters
 6 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
 200 Meter Run
 *One athlete completes a full round at a time

*Sub Deadlifts (135/95) for Clusters & Thrusters if needed.

C) Biceps:


Bicep 21s x 3 sets:
7 DB Zottaman Curls + 7 DB Hammer Curls + 7 DB Curl w. shoulder raise