With a Partner:
100 Calories of Rowing while your partner holds a squat. If they come out of the squat, you must switch.
100 Russian KB Swings 24kg/16kg while your partner hangs from the pullup bar. If they come off the bar, you must switch.
100 Wall Ball 20#/14# while your partner holds Plank. If they come out of the plank, you must switch.
100 DB Push Press 30#/20# while your partner holds a Kettlebell in the goblet position (2 hands) 24kg/16kg. If they set the KB down you must switch. Goblet Hold is not in a squat.
 
*You must complete all reps of one exercise before you move on to the next. Switch whenever you want, but if your partner comes out of their hold you MUST switch.

S/T
4 Sets:
5-12 Strict Handstand Pushups
*Mod options: Handstand Pushup Negatives or Inverted Box Pushups
3-5 Muscle Up Transitions

WOD
AMR 18 Minutes:
6 Renegade Rows 30#/20#
8 Power Cleans 115#/75#
10 Knees to Elbows

*Every 3 Minutes starting at 0:00 250m Row, .4 Mile Bike, or 200m Run
**Score for total reps.

S/T
Every 1:30 for 6 Minutes (4 sets):
2-3 Jerk Balance at 40%-60% (Moderate Weight)
Every 1:30 for 6 Minutes (4 sets):
2-3 Split Jerk at 60%-70% (Moderately Heavy Weight)

WOD
50 Double Unders
Then...
10/9/8/7/6/5/4/3/2/1
Hang Power Snatch 75#/55#
2/4/6/8/10/12/14/16/18/20
Lateral Over the Bar Burpees
Finish with…
50 Double Unders

*20 Minute Cap

S/T
5 x 40% of 3 Rep Max Back Squat
5 x 50% of 3 Rep Max Back Squat
5 x 60% of 3 Rep Max Back Squat
*De-Loading before we re-test next week!

WOD
3 Rounds:
30 Wall Ball 20#/14#
30 Oblique V-Ups (15 L/R)
30 KB Deadlifts 24kg/16kg
30 Russian KB Swings

*Rest 1:30 between rounds. Score for total time minus 3:00 of rest.
**18 Minute Cap including rest (15 minutes working time).

S/T
3 Sets:
3-5 Depth Jumps
Level 1: Floor Standing Depth Drops
Level 2: Box Depth Drops, Stick the Landing
Level 3: Standing Depth Drop with Max Height Jump
Level 4: Box Depth Drop to Max Height Jump
Raise Box Height for Drop as Able
When jumping, spend as little time in contact with the floor as possible. Touch and Go!
*It is important to note there is a lot more impact dropping than jumping. Start everything from a low height unless you are comfortable with the movement.
3-10 Plyo Pushups
Level 1: Wall Assisted
Level 2: Box Assisted (vary the height as necessary)
Level 3: Plyo on the Floor
Level 4: Plyo with Plates or Boxes

WOD
5 Rounds, 3 Minutes each:
24 Hang Single Arm DB Snatches (12L/12R) 40#/30#
12 Box Jumps 24”/20”
Max Burpees in Remaining Time

*1 Minute Rest Between Rounds
**Score for Total Burpees. If you are unable to make it to the Burpees, scale back the number of reps.

S/T
Every Minute on the Minute for 6 Minutes:
5 Deadlifts, increasing weight as able

WOD
“Barbara Lite”
3 Rounds:
20 Pullups Scaled: Ring Rows or 10-15 Pullups
30 Pushups
40 Situps
50 Squats

*Rest 3 minutes between rounds. Score for time minus rest.

With a Partner, “I Go You Go” Style:
100 Russian KB Swings 24kg/16kg
80 Cal Row or 35 Cal Bike
60 Box Jumps 24”/20”
40 Toe to Bar
100 Double Unders
40 Toe to Bar
60 Box Jumps
80 Cal Row or 35 Cal Bike
100 Russian KB Swings 24kg/16kg

*Partners must complete all of one exercise before moving to the next exercise. Partners can switch at any time.

S/T
Every Minute on the Minute for 6 Minutes:
2 Overhead Squats
*Increase weight as able

WOD
21/15/9
Overhead Squats 75#/55#
Pullups
500m Row, .8 Mile Bike, or 400m Run each round

S/T
Every 1:30 for 4:30 (3 sets): 5 Strict Press in Split Stance
Every 1:30 for 4:30 (3 sets): 3 Jerk Balance  https://www.catalystathletics.com/exercise/193/Jerk-Balance/
Every 1:30 for 4:30 (3 Sets): 3 Split Jerks

WOD
Every Minute on the Minute for 15 Minutes (5 Rounds):
Minute 1 - 15/12 Cal Bike or Row (if possible, alternate)
Minute 2 - 16 Single Arm Overhead DB Lunge Steps 30#/20# (8 L/8ft R)
Minute 3 - 6 Power Cleans 115#/75#

*If you are unable to complete the number of reps in time, scale back to a number that is doable.

S/T
On a 10 Minute Clock:
5 x 75% of 3 Rep Max Back Squat
3 x 85% of 3 Rep Max Back Squat
1+ x 95% of 3 Rep Max Back Squat

WOD
AMR 16 Minutes:
10 Deadlifts 205#/145#
15 Wall Ball 20#/14#
20 Over the Box Jumps 24”/20”
 
*Every 2 Minutes starting at 0:00,  20 Double Unders
 **Score for total reps, not including Double Unders