WOD

Partner Workout

100/85/70 Cal bike
400m Team run
150 RKBS
400m Team run
100 DB Step-ups
400m Team run

Fit30

4 RFT

** 10x 1-arm Thrusters (2 rounds each arm)
** 100m Farmer's carry
** 200m Run

WOD

1-11

** T2B
** KB Swing to squat

Fit30

21-15-9

** 1-leg V-ups
** Sit-ups
** Rest 1 min

21-15-9
** Cals of choice
** Cals of choice
** Rest 1min

21-15-9
** Jumping airsquat
** Jumping lunge

Skill

Not for time
1200m Partner sled pull

WOD

E3M for 5 Rounds:

** 5 PWR Snatches
** Row
** Rest 1min

Fit30

3 RFT

** 600m Run
** 100m Sled pull

Skill

"Loredo"
6 RFT

** 24 Air squats
** 24 Push-ups
** 24 Walking lunges
** 400m Run

WOD

3 RFQ

** :45ea.Twisted cross
** 12 Superman pass
** :45ea. Foot LAX roll

Fit30

E5M for 3 Rounds:

** 60 Step-ups
** 50 RKBS
** 40 Flutter kicks (2count)
** 30 Box dips

Skill

500m Row

WOD

5 RFQ

** 5x 1&1/4 BS
** 5 Seated box jumps
** 5 Dragon flies

Fit30

AMRAP 15

** 20/15 Cal Bike
** 20 Jumping pull-ups
** Rest 1min

Skill

1000m Bike

WOD

EMOM 15

** A: 4 C&J @ heavy
** B: 12 DB Step-ups @ heavy
** C: 10 Dips

Fit30

5 RFT

** 200m Row
** 50 Single unders

Skill

Benchmark
500m Ski

WOD

Partner WOD
12 Rounds for time (6ea.)

** 8 Pull-ups
** 40ft OH Plate lunge
** 8 Up downs to a plate

Fit30

Partner WOD
15min AMRAP

** 100 DB PP
** 100 Sit-ups
** 100 Wallballs
** 100/85/70 Cals of ski

WOD

27-21-15-9 Wallballs

** Farmer's carry after each set

Fit30

5 RFQ

** 12 Ring rows (1 ring supinated grip)
** :30 Superman flutter kick
** 6ea. One arm bridge with reach
** 200m Run/20 Cal bike

WOD

For time:

** RKBS 40-30-20-10
** Wall climb 4-3-2-1

Fit30

AMRAP 12:

** 12 RKBS
** 12 KB Pull throughs
** 12 KB L-sit lifts
** 1 lap ea. Suitcase carry
** 60 Alternating singles

(Editor's note: I have no idea why someone took a picture of a slamball. But it made me giggle, so here.)

Skill

Every 2 minutes for 6 rounds:

3 Low hang squat snatch + 3 OHS

WOD

5 RFQ:

** 12 Back rack reverse lunges (6ea.)
** 5 Parallette shoot throughs
** 12 Superman passes

Fit30

4 RFT:

** 20 DB BP
** 80ft DB Lunge
** Rest 2min