Partner WOD
Amrap for 12 minutes
1000m Row (switch every 200m)
1000m Run (switch every 200m)

Partner Metcon
Amrap for 14 minutes
10 Heavy Sled Push Down/Back the Width of the Turf (switch every 1)
200m Run together
30 DB Thrusters (35/25)
400m Run together
50 Ring Rows
600m Run together
100m = 1 rep

Core
EMOM for 6 minutes
Min 1: 30 second Hollow Rock
Min 2: 12 Sit up with overhead plate reach

Back Squat
Complete the following Back Squat reps
5 reps @ 55%
5 reps @ 65%
3 reps @ 75%
1 rep @ 85%
1 rep @ 85%
1 rep @ 85%
1 rep @ 85%

Focus on depth and don't go heavier than 85%.

Metcon
For time
400m Run
21 Power Cleans (135/95)
21 Box Jumps (24''/20'')
400m Run
15 Power Cleans
15 Box Jumps
400m Run
9 Power Cleans
9 Box Jumps

Bench Press
Take 15 minutes to establish a challenging Bench press rep

Metcon
Amrap for 20 minutes
3 Strict Pull Ups
6 Devil Press (35/25, Rx+50/35)
9 Bike Cals
6 Devil Press
3 Strict Pull Ups
Rest 1 minute between rounds

Core work
EMOM for 6 minutes
Min 1: 12 V Ups
Min 2: 45 second Plank Hold

Squat Clean and Jerk
Take 15 minutes to establish a challenging Squat Clean and Jerk (Push or Split)

Metcon
5 rounds for time
50 Double Under's
10 Deadlifts (225/155)
20 Wallball shots (20/14)

Partner WOD with a Weight Vest
Amrap for 30 minutes
800m Row
60 Pull Ups
80 "T" Hand Release Push Ups
100 Air Squats
400m KB Farmers Carry

Clean & Jerk
Take 15 minutes to establish a challenging Power Clean + Jerk (Push or Split) rep

Crossfit Games Open 20.4 (Ages 16-54)
For time:

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

A
Metcon
For time
500m Row
400m Ski
500m Row
400m Run
500m Row

B
Jump Rope Chipper
For time
50 Double Unders
30 KB Deadlifts (55/35, Rx+70/55)

50 Double Unders
40 DB Step Overs (20'/20'),(35/25,Rx+50/35)

50 Double Unders
50 Burpee to Target

50 Double Unders
60 DB Push Press

Clean Pulls
Complete the following Clean Pull sets
2 sets of 2 Clean Pulls at 105-115% of your Max Power Clean

Power Clean
Complete the following Power Clean sets
3 reps @ 60%
3 reps @ 70%
3 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 95+%

Metcon
Amrap for 15 minutes
200m Run
10 Hang Power Cleans (135/95, Rx+ 6 reps 185/125)
Box Push Down and Back the length of the turf (2 - 45lb plates / 1 - 45lb plate)

Rest 1 minute between rounds
100m Run = 1 rep
1 length = 1 rep

Push Press
Complete the following Push Press sets
3 reps @ 60%
3 reps @ 70%
3 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 95+%

Metcon
Amrap for 15 minutes
200m Run
8 DB Thrusters (35/25)
8 Pull Ups

Add 4 reps to each round
8,12,16,20....

Rx+ Weight Vest

Front Squats
Complete the following Front Squat sets
3 reps @ 60%
3 reps @ 70%
3 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 95+%

Metcon
For time
1-2-3-4-5-6-7-8-9-10
Deadlifts (185/125, Rx+225/155)
Bar Facing Burpees over the Bar
Buy-Out 1000m Row