1. Primal Partner WOD
   10 Min AMRAP:
   Teams of 2
   Run 400m
   Overhead Squats – 95/65 (65/35)
   One Partner Runs while other completes Reps then switch

5 rounds for time of:

200 m Run with plate 45/25 (25/15) (15/10)

10 GHD Sit Ups (Abmat Sit Ups)

5 Handstand Push Ups (Abmat) (Pike Push Ups)

1. 
   4 minute AMRAP
   
   15 Thrusters 100/65
   15 Chest To Bar Pull-ups
   
   *4 minute bonus for every 90 reps completed before time expires (3 rounds)

EMOM for 5 Minutes

-2 Squat Clean & Jerks @ 75% 1RM

When clock hits 5 minutes…..immediately

-2 Minute AMRAP of:

--Squat Clean & Jerks @ 75% 1RM

3 Rounds of:

-20 Front Squats 65/45 (45/35)

-7 Chest to Bar Pull Ups (Pull Ups) (Bands)

-20 Power Snatch 65/45 (45/35)

-Run 800m

3 Rounds of:

-15 Front Squats 65/45 (45/35)

-5 Chest to Bar Pull Ups (Pull Ups) (Bands)

-15 Power Snatch 65/45 (45/35)

Back Squat: 1x5 @ 80% - 2x3 @90% - 3x1 @ 95%

Rest 2 min between sets

4 rounds of:

-Run 400m

-14 Lateral over the Bar Burpees

-7 Power Cleans 135/95 (95/65) (65/35)

-20 Minute Time Cap

EMOM for 5 minutes

-2 Squat Snatches @ 80% 1RM

When clock hits 5 minutes……immediately

-2 Minute AMRAP of:

--Squat Snatches @ 80% 1RM

And then

Repeat AMRAPs consecutively for 2 rounds (10 minutes total)

1 Minute Max Effort Ring Dips (Bands)

4 Minute AMRAP

-15 OHS 95/65 (65/35)

-20 Pull-ups (Bands)

-30 Double Unders (2 x singles)

7 rounds for time of:

200 m Run

5 Power Clean & Jerks 175/135 (135/115) (115/95) (95/65)

5x3 Hi-hang cleans + 1 Push Jerk

Heaviest Possible – rest 60-90 sec between attempts

For time:

Run 800m

50 Abmat Sit ups

25 Push Ups

Run 400m

50 Abmat Sit ups

25 Push Ups

Run 800m

Back Squat: 1x5 @ 80% - 2x3 @ 85% - 3x1 @ 90%

Rest 30 sec between sets

For time:

20 Hang Power Clean 95/65 (65/35)

20 Push Press 95/65 (65/35)

20 Walking Lunges

40 Hang Power Clean 95/65 (65/35)

15 Push Press 95/65 (65/35)

40 Walking Lunges

60 Hang Power Clean 95/65 (65/35)

10 Push Press 95/65 (65/35)

60 Walking Lunges

1. 7x1 - 3 First Pulls Hang Snatch
   Heaviest Possible (Rest 1 min. between attempts)
   
   10 min. ascending round AMRAP of:
   
   3 Hang Clean to Thruster (115/75) (75/55) (55/35)
   3 Burpee Box Jumps (24/20) (20/12)
   3 Toes to Bar (knee raises)
   ... 6 Hang Cleean to Thruster
   6 Burpee Box Jumps
   6 Toes to Bar
   9......continue up the ladder

1. Primal Bear Complex - Partner WOD
   As many reps as possible in 20 mins of:
   --Full Bear Complex--
   (If you drop weight during round - start over)
   
   1 Power Clean (95/65) (65/45)
   1 Front Squat 
   1 Push Press 
   1 Back Squat
   1 Push Press 
   
   Movements are seperate, dont string them together (such as squat clean and thruster in place of first 3 movements).......One partner rests, one partner does the Bear Complex, switch each round.
   Go back and forth recording 1 rep for each completed complex until the 20 minutes is up.
   
   Post total reps.