WOD
"Spearmint"
Teams of 3
25:00 AMRAP
Partner 1: 400m Run (or 20 Cal Bike)
Partner 2: AMRAP
50ft Dumbbell Farmer Carry (70s/50s)
8 Burpee Box Get Overs @ 30"/24"
Partner 3: Rest
-Rotate when partner finishes the 400m run. Partner picks up where the AMRAP was left off.
(Scored by Total Rounds + Reps)
Strength
Power Snatch + Snatch Balance
CYCLING (SNATCH)
Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1 Snatch Balance @ RPE 7
WOD
"Lime Green"
6 Rounds For Time:
3 Wall Walks
9 Overhead Squats 95#/65#
12 Pull Ups
Strength
DEADLIFT
Every 3:00 × 3 sets
2 Deadlifts @78-82%
WOD
"Turquoise"
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge 50#/35#
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(Scored by Total Reps)
Strength
SHOULDER PRESS
Every 3:00 × 3 sets
2 Shoulder Press @78-82%
WOD
"Pistachio"
Every 2:00 (16:00)
15/12 Calorie Row
100m Run or 5x50ft Shuttle Run
*Score is slowest set
