WOD: for time: 500m row 30 bench press (body weight) 1,000m row 20 bench press 2,000m row 10 bench press
Deadlift: 5 x 5 x 5 WOD: “Cindy”: 20 min amrap: 5 pullups 10 pushups 15 squats
EMOM: 5 reps: OHS Squat Clean Front Squat Back Squat Power Clean Clean & Jerk Power Clean Back Squat Front Squat Squat Clean OHS Notes: *Pick your weight. It should be heavy. *You can opt out of the OHS. *1st minute do 5 OHS, rest until next minute. 2nd minute do 5 Squat Cleans, rest… etc.
Partner WOD: Partner #1: 400m run 25 squats 25 pushups 200m run, backwards 25 squats 25 pushups while Partner #1 does that, Partner #2 does box jumps then partners switch tasks (Partner #2 runs while Partner #1 does box jumps) then do it again (2 rounds: each teammate runs twice and does box jumps twice) [Score is total time + number of total box jumps as a team]