Category: Video and Media

Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell Swings

As a team of 2 complete as many rounds as possible of:
7 Squat Cleans (95#/65#)
7 Toes-to-bars
7 Kettlebell Swings (70#/53#)

* Alternate after each exercise with your partner. Partner 1 completes 7 Squat cleans, Partner 2 completes 7 T2B, Partner 1 completes 7 KB, etc.

Post total rounds.

Pt. 1: Alt EMOM 15 mins: Bar Muscle-ups, Single Arm Dumbbell Overhead Squats, and Row Cal

Every 1 min for 15 mins, alternating between:
5 Bar Muscle-ups
10 Single Arm Dumbbell Overhead Squats (50/35)
15/12 Row Calories

Rest 2 minutes before Pt. 2

Team WOD: Air Force WOD

As a Team of 2 complete for time:
40 Thrusters (95/65)
40 Sumo Deadlift High-pulls 
40 Overhead Squats 
40 Push Jerks 
40 Front Squats 

Each team member must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 40 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then both team members start their four burpees.
One team member on the bar at a time.

Post total time.