Conditioning 
Partners Alternate Movements
10 Total Rounds
300 Meter Run
350 Meter Row / Ski
15/12 Calorie Bike

Strength:
3 Sets:
10 DB Arnold Press 30X1 tempo :45 Rest
8-10 Dual Dumbbell Prone Row 2011 tempo :45 Rest
20 Landmine Twist :90 Rest
Rest 2:00
3 Sets:
10 Barbell Front Rack Drop Lunge / Leg :45 Rest
8-10/leg Stagger Stance Suitcase KB RDL :45 Rest
:30 Hollow Body Hold (Bent if needed) :90 Rest
Rest 2:00
8AMRAP With a Partner or Triplet
Max Sled Push or Pull
Switch Every :30 Mandatory

Post Results to Zen Planner.

Conditioning 
10-9-8-7-6-5-4-3-2-1 Bar Facing Burpee
1-2-3-4-5-6-7-8-9-10 Deadlift 315/215

Strength:
5 x 3 Sumo Deadlift

Conditioning:
Partner WOD
12AMRAP
1-2-3-4-5 each
D-Ball Cleans 100/70#
DB Burpee to Gorilla Row 30/20#
*Both Partners Finish their work before you switch

Competitor:
Partner WOD
12AMRAP
1-2-3-4-5 each
D-Ball Cleans 100/70#
Burpee Pull Ups
*Both Partners Finish their work before you switch

Post Results to Zen Planner.

Strength
12 Minutes
50 Meter Suitcase Carry ea.
1:00 Hollow Hold
50 Meter Single Front Rack Carry ea.
1:00 Plank

Conditioning 
Partner Workout 25:00 Cap
Share & Both work
100 Box Jumps 20/16, 24/20
100 Wallballs 14/10, 30/20
100 Knee Tucks / Toes to Bar
100 Single Arm Russian Kettlebell Swings

Strength:
8EMOM
2 Power Snatch +
1 Squat Snatch

Conditioning:
5 Rounds:
6 Snatch Grip Deadlifts 75/55#
6 Power Snatch
12 Sprawl to Box Jump
:60 Rest

Competitor:
5 Rounds:
3 Snatch Grip Deadlifts 115/75#
4 Power Snatch
5 Overhead Squats
12 Sprawl to Box Jump 24/20"
:60 Rest

Post Results to Zen Planner.

Strength
18 Minutes, Every Minute on the Minute
1 Power Clean & Jerk
*build up to 1 Rep Max

Conditioning 
12 Minutes, As Many Rounds as Possible
1 Clean & Jerk 135/95, 225/155*
1 Rope Climb
*Scale to 85%

Strength:
5 x 3
Front Squat

Conditioning:
4 Rounds:
:45 Work / :15 Rest/Transition
1. DB Hang Squat Clean Thrusters 25/20#
2. Single Unders
3. DB Box Step Overs 20/20# 20/16"
4. Rest

Competitor:
4 Rounds:
:45 Work / :15 Rest/Transition
1. Barbell Hang Squat Clean Thrusters 75/55#
2. Double Unders
3. DB Box Step Overs 45/30# 20/16"
4. Rest

Post Results to Zen Planner.