Partner WOD
With a partner, complete AMRAP 5 each of:
Rope Climbs / Row (Calories)
Deadlift, 275#/185# / Concept 2 Bike (Calories)
Kettlebell Farmers Carry, 32kg/24kg / Ski (Calories)

Workout Flow: Start at any of the stations and work down the list, e.g. if you start with Farmers Carry, you'll proceed to ski, then to rope climb, etc.

During the rope climb, deadlift, and farmers carry, one partner works. During row, bike, and ski, one partner works.

Summer is Coming...
Barbell Curl/Upright Row

3 Sets:
8-12 Barbell Curls
8-12 Barbell Upright Rows

Strength
1RM Strict Press

WOD
3 Rounds:
2:00 @: 2 Handstand Pushups + 4 Sumo Deadlift High Pulls (95#/65#) + 6 Wall Ball (20#/10', 14#/9')
1:00: Echo Bike

Rest 2:00, repeat x 1

Strength / Skill
Snatch 2-2-2, 3x2

If you are new to snatch, don't worry about the numbers. Just use this time to improve on your snatch technique.

WOD
AMRAP 18:
200m Run
10 Walking Lunges
10 Toes-to-Bar
400m Run
15 Walking Lunges
15 Toes-to-Bar
800m Run
20 Walking Lunges
20 Toes-to-Bar

Skill Work
Rope Climb Development

(1) Teach the S-Hook and J-Hook

Then, athletes spend 10 minutes practicing one of the following, listed from lowest to highest proficiency:

(1) Lying-to-Standing Rope Climb
(2) Feet Elevated Lying-to-Standing Rope Climb
(3) Partial Rope Climb (rope climb, using legs, part way up the rope)
(4) Rope Climb
(5) Legless Rope Climb

WOD
5 Rounds for Total Reps:
1:00 Hang Power Cleans, 155#/105#
1:00 Box Jumps, 24"/20"
1:00 Mountain Climbers
1:00 Rest

Strength
1RM Deadlift

WOD
"The Felix 2k"
4 Rounds For Time:
8 Thrusters, 135#/85#
10 Bar Facing Burpees
12 Pullups
500m Row

Retest from 7/13/2021.

TIMECAP: 20:00