30:00 AMRAP
100 Cal Row
200 Double Unders
300 Rope Pulses (Each Arm)
400m Run

Strength:
Back Squat
2-2-2-2 – AMAP @ 95%

Men: 5 reps of 315/275/245
Women: 5 reps of 205/185/155
Deadlifts between back squats

MetCon: RX Division Partner WOD
21-15-9 reps for time of:
Synchronized deadlifts (225/155)
Pull-ups 

(if one partner is done the Pull Ups before the other they must wait before starting next rounds of Deadlifts)
Max Muscle Ups to 6:00 CAP

MetCon: Masters Division Partner WOD
15-12-7 reps for time of:
Synchronized deadlifts (205/135)
Pull-ups 

(if one partner is done the Pull Ups before the other they must wait before starting next rounds of Deadlifts)
Max Chest to Bar Pull Ups to 6:00 CAP

MetCon: Scaled Division
Partner WOD
21-15-9 reps for time of:
Synchronized deadlifts (185/115)
Ring Rows 

(if one partner is done the Ring Rows before the other they must wait before starting next rounds of Deadlifts)
Max Pull Ups to 6:00 CAP

Partner WOD
For Time:
50 Synchronized Sit ups (touch hands together at top)
50 Synchronized Push Ups 
50 Synchronized Squats
 
Lifting Class:
15:00 Rack Pull
15:00 Snatch Grip Rack Pull
15:00 Zercher Squat
Work Up to Heavy (not Max!) double

Strength:
Front Squat
1-1-1-1 AMAP @ 95%

Partner WOD:7:00 Cap
If Ladder is completed score time to completion 

Increasing Clean & Jerk Ladder

3 reps Each @ 

95/65
115/75
135/95
155/105
185/115
205/135
225/155

Masters:

3 reps Each @ 
75/50
95/65
105/75
125/85
145/95
165/110
185/125

or:

Increasing Jerk Ladder
(If Planning Scaled for Competition)

3 reps Each @

65/45
75/55
95/65
105/75
125/85
145/95
165/105

MetCon 2:
3 - 2:00 Rounds Each
(1 Athlete work, other rests)
(12:00 Total time)
20/15 Burpees(20 Elite, 15 Recreational)
Max Calorie Row

Score is total Cal rowed

Strength:
Deadlift
3-3-3- AMAP
@ 90%


MetCon: Win-A-WOD #5
"Mary"Complete as many rounds in 20 minutes as you can of: 
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Strength 1:
5 rounds
Clean & Jerk
2 cleans & 1 jerk

Strength 2:
Tabata
Foot Elevated Ring Row Bridge Hold

MetCon
1k Row
15 Clean & Jerk (135/95)
100 Air Squats

Strength 1:
Med Ball Toss For Distance (30/20)

Strength 2:
DB Hang Clean
3-3-3-3-3

MetCon: 
100 Double Unders
21-burpee box jumps (30/24)
75 Double Unders
15 Burpee box jumps
50 Double Unders
9 burpee box jumps
25 Double Unders   

Strength:
Back Squat
3-3-3 – AMAP @ 90%

MetCon:
500m Row
21 Front Squat (95/65)
400m Run
21 Deadlift (185/135)
500m Row
15 Front Squat (95/65)
400m Run
15 Deadlift (185/135)
500m Row
9 Front Squat (95/65)
400m Run
9 Deadlift (185/135)

Lifting Class:
15:00 Rack Pull
15:00 Snatch Grip Rack Pull
15:00 Zercher Squat
Work Up to Heavy (not Max!) double    

Strength 1:
Push Press
1-1-1-1 AMAP @ 90%

MetCon 1:
7 min Amrap
10 OH lunges (95/65)
2 Rope Climb

–       Rest 3 Minutes –

MetCon 2:
7 min Amrap
10 OH Squats (95/65)
4 Muscle Ups

– Rest 3 Minutes –

MetCon 3:
7 min Amrap
10 Thrusters (95/65)
6 HSPU    

Strength:
Deadlift 3-3-3-AMAP @ 85%

MetCon: WIN-A-WOD #4
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Steps Walking Lunge, 
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

5 Rounds For Time:
10 Toes to Bar
20 KB Goblet Squat (55/35)
30 Russian Kettle Bell Swing (55/35)
40 Sit ups
50 Double Unders
Rest Exactly 3 minutes between rounds.


Lifting Bonus
Bench Press
1-1-1-1-1

DB Bent Over Row
3-3-3-3-3 in between Bench rounds.