PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two for time:
50 Burpees to 6" target
(this must be completed before anything else)
-then-
200 KB Swings, 70/53lbs
200 Box Jump-overs, 24/20"
200 Calorie Row

SCALED
In teams of two for time:
50 Burpees
(this must be completed before anything else)
-then-
200 KB Swings, 53/35lbs or less
200 Box Jump-overs, 20/16" or lower
150 Calorie Row

LITE
In teams of two for time:
30 Burpees
(this must be completed before anything else)
-then-
150 KB Swings
150 Box Jumps
100 Calorie Row
(you choose weight and height)

Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.
You may need to exercise some strategy to ensure that you are not in need of an erg with nothing left to do if none are available. First team to the erg takes priority (but no throwing elbows).

OPEN GYM WOD

Warm-up
3 Rounds:
50ft Handstand Walk
16 DB Snatch (light)

Strength
AMRAP 90 Seconds:
Max Power Snatch @80%

MetCon
RX
For Time:
30 Handstand Push-ups
30 Power Snatch, 95/65lbs
60 Toes to Bar
30 Overhead Squats, 95/65lbs
30 Handstand Push-ups

SCALED
For Time:
30 DB Push Press
30 Power Snatch, 75/55lbs
60 Knees to Elbows
30 Overhead Squats, 75/55lbs
30 DB Push Press

Cool Down
Half Front Split, 2min./side

Competition Side Work
AMRAP 7 Minutes:
3k Assault Bike
Max Bar Muscle-ups in remaining time