A. 10 min EMOM single arm strict KB press (alternates arms each minute)

B. Partner wod (split reps as needed, run together)

600m run

75 kb swings

400m run

60 goblet squats

200 m run

45 dual kb push jerk

100m run

30 Alternating kb snatch


“Bike Drop”

Teams of 3:

For Time (30 Minute Cap):

65/45 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)

65/45 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)

65/45 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)

65/45 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)

65/45 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)

Teams will work through these three movements together, breaking up repetitions as needed. Athletes must complete all repetitions at the bike before moving to the power snatches and so on. The number of reps will drop each round, but the weight will increase. These should be weights that athletes are capable of completing at least 27-21-15-12-9 repetitions unbroken respectively when fresh. Teams can use multiple bars if athletes plan on using different weights. If all athletes are using the same loads, use one barbell and add weight following the thrusters. This workout is for time, but will be capped at 30 minutes. If unable to Schwinn Bike, complete one of the following:

90/60 Calorie Row

Sprint 200 Meters (Each Partner)

(ComptrainClass 5.19.18)