Jean's Surprise Partner WOD

For Time: 6 sets: 9 Deadlift 7 Hang Power Clean 5 Shoulder to Overhead First set: 42.5/30kg Second: 50/35kg Third: 60/42.5 Fourth: 70/47.5kg Fifth: 72.5/50kg Sixth: 75/52.5kg QuickFit AMRAP in 10 min: 1 Sled Pull 10 Push Ups 100m Run

‘Angie’ 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats

AMReps in X min: 12 Alternating DB Snatches 22.5/15kg 10 Burpee Box Jumps 24/20” 8 Deadlifts 60/42.5kg 6 Alternating Pistols 4 Squat Snatch 60/42.5kg 2 Muscle Ups REST 2 min AMRAP in X Min - 2: 12 Alternating DB Snatches 22.5/15kg 10 Burpee Box Jumps 24/20” 8 Deadlifts 60/42.5kg 6 Alternating Pistols 4 Squat Snatch 60/42.5kg 2 Muscle Ups

Clean and Jerk 1RM Test - 15 min on clock Plank work 45 sec hold each side on bench and regular plank. Rest 45 sec between efforts Mountain climbers on the rings - 3 sets moving slowly for 45 sec Rest 45 sec between efforts QuickFit 3 x: 200m Row 7 Burpees over the rower 14 stationary lunges

‘Nancy’ 5 Rounds for time: 400m Run 15 Overhead Squats 42.5/30kg Weightlifting Power Snatch + Snatch Balance + Overhead Squat

Partner WOD - For Time: 125 Wall Balls 20/14lb 100 Pull Ups 75 Box Jump Overs 24/20" 50 Handstand Push Ups 25 Bar Muscle Ups

Every 2 min x 5 (Unbroken complex): 7 Power Snatch 5 Overhead Squats 3 Hang Power Snatch @ approx 60% of 1RM Power Snatch Spend a further 10 min to test your 1RM Power Snatch ShredWOD12 min EMOM: Min 1: 15/10 Cal Row Min 2: 15 Burpees Min 3: 50 Double Unders Min 4: Rest QuickFit AMRAP in 10 min: 1 Sled Pull 10 Push Ups 100m Run

For Time: 1000m Row 75 Thrusters 35/25kg Weighted Pull Ups 5-4-3-2-1 (For those without pull ups complete strength): 3 sets: (move from each movement straight to the next) Slow lowers - up to 3 reps (aim for quality with these) Max set of quality ring rows Barbell bicep curls (Max UB set) Rest between sets QuickFit 10 - 1 Gorilla Box Jumps Wall Ball Shots 1 Pull to stand each round

AMRAP in 15 min: 60 Double Unders 20 Toes to Bar 10 Shoulder to Overhead 50/35kg ShredWOD Run 800m Rest 2 min Run 400m x 2 Rest 1 min between efforts and 1 min before 200s Run 200m x 3 Rest 30 sec between