Built into EMOM so a few passthroughs is fine
Strength / Skill
3Reps - Minute 0-4 Warmup, load upto 50%
2Reps - Minute 5-10 Working Sets, Load 50-75%
1 Rep - Minute 11-20 MAXOUT, Load 75-MAX
*Take your time, plan your weights ahead of time
Partner WOD (30m Cap)
*Partners Alternate between Run/Row and a AMRAP. WOD is finished when the Cap is hit or both partners complete 2 Rounds of the Run/Row.
Partner 1 - Runs or Rows 800M
Partner 2 - AMRAP
20 - Barbell Good Mornings 45/33 or 95/65
10 - Burpees over Bar
20 - Power Cleans 95/65 or 135/95
10 - AB Rollouts with Barbell
*Time will be tight today, do not be afraid to do heavier weight on your good morning, you do not need to blast through this as a sprint.