24 min AMRAP
Socially Distanced Partner WOD
30 Power Cleans (155/105) while partner holds handstand
50 DB Hang Clean and Jerk (50/35) while partner holds wall-sit
20 Front Squats while partner holds top of Deadlift
40 HR Pushups while partner holds plank
10 Bar Muscle-Ups while partner hangs from bar
30 DB Snatches while partner holds barbell in front rack position
“Kansas City”
5 Rounds
3 min AMRAP, then 1 min rest
6 Burpees
8 Alternating DB Hang Squat Cleans (50/35)
10 Lateral DB Hops
Note: Over and back DB is one rep.
“Goat Work”
–Spend 10-15 minutes working on one or two skill movements.
4 Rounds
400m Run
12 Box Jumps Overs (24/20″)
12 Toes to Bar
100/80 Cal Row
80 Wallballs
60 KB Swings (53/35)
40 Hang Power Cleans (115/75)
20 Shoulder to Overhead
15 min AMRAP
200m Run
8 Hang Power Snatches (95/65)
8 Overhead Squats (95/65)
“Nina”
8 min AMRAP
20/16 Cal Row
10 Power Cleans (135/95)
—3 min rest
“Pinta”
8 min AMRAP
40 Double Unders
20 AbMat Situps
10 Handstand Pushups
—3 min rest
“Santa Maria”
8 min AMRAP
20 Wallballs
10 Chest to Bar Pullups
Socially Distanced Partner WOD
50 Power Cleans (135/85)
25 Wallballs, each
50 Toes to Bar
25 DB Hang Clean and Jerk (50/35), each
50 Deadlifts (185/125)
25 Box Jumps (24/20″), each
50 Burpees
25 DB Thrusters (50/35), each
10 min AMRAP
7 Burpees
7 Power Snatch (95/65)
7 Pullups
24 min EMOM
Min 1: 8 Burpee Box Jumps (24/20″)
Min 2: 8-12 Toes to Bar
Min 3: 8-12 Handstand Pushups
Min 4: 12-16 DB Snatches (50/35)
10 min AMRAP
9 Hang Squat Cleans (95/65)
12 Pushups
15 Russian KB Swings (70/53)