WOD

8am Endurance 

9am Barbell Club

10am-12pm Open Gym

Strength:

Bench Press 5×3 @80%

Metcon:

Partner 15.5 – In Teams of 2

54-42-30-18

Cal Row

Thrusters (95#/65#)

AMRAP25
400m Run
30 Situps
20 DB Step Ups (50#/30#)(20″ M/F)
10 Deadlifts (225#/155#)
5 Ring Muscle Ups

Weightlifting:

Every :90 x 7 Rounds

1 Paused Power Snatch (3 count pause at the knee) + 1 Power Snatch

Work to a moderately heavy complex for the day, not to a max.

Metcon:

1 Round every 2 minutes x 7 Rounds

50 Double Unders

7 Hang Snatches (95#/65#)

Weightlifting:

Overhead Squats 5×5 @75%

Metcon:

AMRAP12

12 Overhead Lunges (115#/80#)

9 C2B Pullups

6 Bar Burpees