Partner WOD
Teams of 2
For Time: (30min. cap)
120 Pull-ups
120 Ground to Overhead, 95/65lbs
120 Burpees
120 Deadlifts, 95/65lbs
120 Box Jumps, 24/20"
(scale pull-ups and box jumps as needed)

Teams of 2
For Time: (30min. cap)
120 Ring Rows
120 Plate Ground to Overhead
120 Burpees
120 KB Swings
120 Box Jumps

Work can be split and completed in any fashion. Both partners can work at same time, but cannot work on same movement at same time

Competitors (during open gym only)
1. Specific Mobility Session
(spend 10-15 minutes moving through areas that are generally tight or bothering you)

2. Warm-up
2 Rounds:
Run 800m/Row 1k/Bike 1 mile (choose one)
75 Double-unders

3. MetCon
7 Rounds For Time:
7 Thrusters, 100/70lbs
7 Burpees to 6″ Target

7 Rounds For Time:
7 Thrusters, 75/55lbs
7 Burpees

4. Strength
Power Clean 6×2, AHAP

5. Side Work
Choose what you are weakest at
4 Rounds For Time:
Bike 1 mile
Rest two minutes
4 Rounds For Time:
20 Box jump overs
Run 300m
Rest two minutes