Pre WOD:
Push strength
A: 5×5 Bar Dips (or rings) 2RIR
Use bands or add weights
B: Paused Push Ups
3×8 Push Ups with a 2 sec stop in bottom position (not resting on the floor)
Scale to Box Push ups or add weights
WOD:
Partner Workout Teams of 2:
AMRAP 36 min:
800 m Run Relay (200 m Segments)
60 Deadlifts 60/40 kg (135/95 lbs)
20 Bar Facing Burpees
800 m Run Relay (200 m Segments)
40 Hang Power Cleans 60/40 kg (135/95 lbs)
20 Bar Facing Burpees
800 m Run Relay (200 m Segments)
20 Squat Cleans 60/40 kg (135/95 lbs)
20 Bar Facing Burpees
Post WOD:
Biceps/triceps 1/4
21-15-9 reps of:
Barbell Biceps curls
DB Skull Crusher
*rest as needed
