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Pairs WOD

30 min AMRAP
20 Double Unders
15 Push Ups
10 C2B (Pull Ups if you cannot go unbroken)
50m Sprint
Partner A does complete round then swaps with Partner B. Aim is to go UNBROKEN, as hard as you can. Scale so that you can get through each round AFAP.

Then:

15 min to build to 5RM Pair Deadlift


20 min Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, and second Push Press. Build to 1 RM

WOD:
5 RFT
5xBear Complex 70/50
100m

All movements must be completed to their individual standards before moving onto the next 1 e.g The Clean to Front Squat, to Push Press is not a Cluster (The knees and hips must be locked out at the end Power Clean before going into the Front Squat, the same goes for the Front Squat before going into the dip and drive for the Push Press) etc.

Warm up movements then
WOD:
12 min AMRAP
15 Hang Cleans 45/30
12 Front Rack Lunges
9 HSPU
10 Min to Set a 1 RM Squat Snatch
12 min AMRAP (Time to FLEX)
Complex of:
4 Snatch Grip Deadlift 45/30
4 Hang Snatch
4 Snatch Grip Push Press (Behind the neck)
Complex must be UNBROKEN. If the bar is dropped before the complex ends, 3 penalty burpees and start the round again WITHOUT counting the

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