Teams of 2, partners alternate full rounds
35 Min Cap
16 Rounds (each partner does 8), 
12 DB snatch (50/35)
12 Burpee over dumbbell
12/9 cal bike or row sprint

On a 30 minute running clock
"Jackie"
1000m Row
50 Thrusters (45/35)
30 Pull Ups (Sc: Jumping Chest 2 Bar)

-Rest-

At the 20 min mark
500m Row
25 DB Thrusters w/ 50/35# Dual DBs
15 Muscle Ups (Sc: Banded Ring MU  or Box Muscle Up) Have fun with it!

Strength: (20:00)
10 Minutes to complete 5x5 Overhead Squats (build in weight)
10 Minutes to complete 3x3 Snatch Balance at 65-75% of the last OHS weight hit (focus on speed under the bar; weight should be light enough for smooth, fast pull into squat snatch catch position)

Metcon: 15 Min AMRAP
2 Muscle Ups (Ring or Bar)
4 HSPU (RX+ Strict)
6 Deadlifts (225/155) (RX+ 275/185)
8 Burpee Over Bar
Scaling: 2 MU→ 2 Banded or box MU→ 4 C2B → 6 Pull Ups → 8 Ring Rows
HSPU→ W/ Abmat → Pike Push Ups→ Z Press

Strength / Skill (10:00)
Test Upper Pull Station
Test Handstand Push-Up Work
*** Let's see if we can get any PR's or 1sts from all the work we've been doing ***
Metcon: 
32 Min Cap (you might not finish)
100/80 Cal Row/Bike or 800M Run 
100 DB box step over (35/25) (24/20)
100/80 Cal Bike/row or 800M Run (do something different)
100 Russian KB Swing (24K/16K)

Pick one of these options (should be something that is relatively easy when fresh but you have to think about when tired)
*Upper Pull Station
1 Peg Board Ascent
2-3 No Kip Muscle Ups
1.1 Kipping Muscle Ups (2 muscle ups or attempts, resetting after each one)
4-6 Strict Pull Ups
1-3 Strict Chin Ups and 15 Seconds of controlled negative Pull Ups
30 Seconds of Controlled Negative Pull Ups
10 Ring Rows

Pick one of these options (should be something that is relatively easy when fresh but you have to think about when tired)
**HSPU Work
10 Strict HSPU
3-6 HSPU
2 Wall Walks
10 Pike HSPU
10 Push Up (use a box if needed)

 (Strength: 20:00)
Pressing
2 Sets 5 Z Press
2 Sets 5 Strict Press
3 Sets 3 Push Press
3 Sets 1 Push/Split Jerk
Build in weight each of the 10 sets
Metcon:
15 min EMOM
Min 1 40 Double Unders (Sc: :30 DU practice)
Min 2 10 TTB (Sc. Lower reps on TTB. Knees 2 Chest)
Min 3 10 Heavy Thrusters (115/85 Barbell or Dual 53/35# KBs)

Strength: Back Squat (20:00)
Testing our 5RM after 6 weeks of Squat Waves
Metcon:
16 Min EMOM
Odd: 6 Burpee Pull Ups
Even: 8 Power Cleans (135/95))

No priority today other than getting some kind of work in. See all options below

A. Wod
Teams of 2, one working at a time, split reps as desired
30 Min AMRAP 
50 Burpees
40 Dumbbell Front Rack or Suit-Case Hold Lunges (40/30)
50 Dumbbell Bent-Over-Row
30 Dumbbell Hang Power Cleans (40/30)
50  Dumbbell Push-Press (40/230)
20  Dumbbell Front Rack Squats 

B. Classes (TRX w/ Mike 8:00-9:00am ($5.00), Cardio Kick-Boxing 9:30-10:25am, Yoga 7:10-8:20am, Cycling 8:15-9:15am & 9:30-10:30am, Yoga 12:15-1:45pm,) 

SNATCH IS THE PRIORITY TODAY HOWEVER, IF YOU'RE NOT CONFIDENT WITH THIS LIFT, PLEASE WAIT UNTIL NEXT WEEK AND SUPPLEMENT WITH PUSH-PRESS OPTION... 

Strength:
A. 18 minutes Testing 1RM Squat Snatch

B. 5 x 5 Push-Press building in weight.


A. Met-Con 
15 Min EMOM
1 - 10 Plank Row (5/Arm) (50/35)
2 - 10 Box Jumps (24/20)
3 - MAX Reps of Single-Arm DB Alt. Box Step Ups (50/35lb) (24/20")
*** Personal Training Studio, TRX Studio or, bring equipment out onto the carpeted area ***

B. Early AM Classes (Yoga 6:00-7:00AM & 7:10-8:00AM, Cycling 6:15-7:00AM & 7:30-8:15AM)

   Mid-Morning Classes (Body Pump 8:15-9:15AM, Cycling 9:30-10:25AM)

   Evening Classes (Body Pump 5:30-6:25PM, Body Combat 7:35- 8:25PM, Yoga 5:15-6:15PM, Cycling 5:45-6:45 & 7:00-7:45PM)