Partner WOD
With a Partner:

AMRAP 10:
10 Deadlifts each, 225#/155#
15 Box Jumps each, 24"/20"
20/15 Calories Echo Bike each

Directly Into

AMRAP 10:
10 Toes-to-Bar each
10 Single Arm Dumbbell Push Press each, 50#/35#, left arm
10 Single Arm Dumbbell Push Press each, 50#/35#, right arm

Directly Into

10 Deadlifts each, 225#/155#
15 Box Jumps each, 24"/20"
20/15 Calories Echo Bike each
10 Toes-to-Bar each
10 Single Arm Dumbbell Push Press each, 50#/35#, left arm
10 Single Arm Dumbbell Push Press each, 50#/35#, right arm

Summer is Coming
Barbell Curl
5 x 9-12

Strength
Bench Press/Ring Row
5 Sets:
8 Bench Press
Hard set of Ring Rows

WOD
Every 5:00 x 5:
6-8 Front Squats
4-8 Muscle-Ups
Row remainder of 5:00

Skill Work
Power Snatch + Overhead Squat + Snatch
Build to Heavy Set, then 90% x 1 x 2-3
If you are new to the Snatch, keep it light and take it slow. Stay super focused on your form.

WOD
AMRAP 15:
10 Kettlebell Snatch, 24kg/16kg, left
20 Double Unders OR 10 Mountain Climbers
10 Kettlebell Snatch, 24kg/16kg, right
20 Double Unders OR 10 Mountain Climbers
20 Kettlebell Swings, 24kg/16kg

Strength
5x3 Curtis P's
Curtis P = Clean, Lunge on both legs, Push Press.
Increase weight with each set.

WOD
4 Rounds for Total Reps:
0:45 Renegade Rows, alternating
0:15 Rest
0:45 Russian Twists
0:15 Rest
0:45 Pushups
0:15 Rest
0:45 Suitcase Walking Lunges
0:15 Rest

Strength
5RM Back Squat

WOD
10 Rounds For Time:
8/6 Pullups
10 Wall Ball, 20# to 10'/14# to 9'
500m/400m Echo BIke

TIMECAP: 24:00