WOD

As a 2-person team, AMRAP 20 minutes of:
21/15 Calories, Bike
15 Pull-ups
9 Hang Squat Cleans, 135/95

Partner 1 does 21 calories, 15 pull-ups, 9 cleans. Upon finishing the 9th clean, partner 1 slaps hands with partner 2 who then does 21 calories, 15 pull-ups & 9 cleans. Upon finishing the 9th clean, partner 2 slaps hands with partner 1 who then begins another round. The 2-person team continues to operate in this manner accumulating as many rounds and reps as possible.

If doing this solo...

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

"SQT"
3 Rounds for Time:
10 Ground-to-Overhead, 95/65
200 yard Shuttle Sprint (50x4)

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

For time:
5k Run
50 Wallball Shots, 20/14
5 Rope Climbs, 15 ft.
40 Wallball Shots, 20/14
4 Rope Climbs, 15 ft.
30 Wallball Shots, 20/14
3 Rope Climbs, 15 ft.
20 Wallball Shots, 20/14
2 Rope Climbs, 15 ft.
10 Wallball Shots, 20/14
1 Rope Climbs, 15 ft.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

15 reps, not for time of:
Clean & Jerks at 85% of 1RM

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".