Push press: 5-5-3-3-3-1-1-1-1-1

Time domain: 15-20 mins
Time cap: 20 minsLevel 3
For time:
75 Wall Balls, 20/14 lbs
Run, 1 mi
75 Wall Balls, 20/14 lbs
Level 2
For time:
50 Wall Balls, 20/14 lbs
Run, 1200 m
50 Wall Balls, 20/14 lbs
Level 1
For time:
50 Wall Balls, 14/10 lbs
Run, 800 m
50 Wall Balls, 14/10 lbs

For time:

• 10 squat snatches, ♀ 75 lb ♂ 115 lb
  
• 10 squat snatches, ♀ 85 lb ♂ 125 lb
• 10 squat snatches, ♀ 95 lb ♂ 135 lb

Scaling: The big idea is that we are going to work on Snatches. Reduce the load on each set to maintain solid mechanics while pushing the intensity. Think about technique first, the loads and # of reps are less important than the quality of movement.

Beginner Option:

• 10 squat snatches, PVC pipe or dowel
  
• 10 squat snatches, empty barbell ♀ 35 lb ♂ 45 lb
• 10 squat snatches, ♀ 45 lb ♂ 55 lb

Bench Press

• 10-10-10-10-10
  

Then:

• 3 sets Prone "Y-T-W-L" scapular stabilization (5 each letter)
  
• 10 Banded Pull Aparts
• 10 L&R Single Arm Floor Press

Back squat 5-5-3-3-3-1-1-1-1-1

Scaling: Athletes of all levels should attempt to hold a consistent pace throughout today’s workout. Newer athletes can reduce the load or drop it entirely in order to keep moving.

Split jerk
5-5-3-3-3-1-1-1-1 reps

Partner WOD: On a 25-minute clock, 5 rounds of:

• Row/Bike for 50 seconds, rest 10 seconds
• Row/Bike for 40 seconds, rest 20 seconds
• Row/Bike for 30 seconds, rest 30 seconds
• Row/Bike for 20 seconds, rest 40 seconds
  
• Row/Bike for 10 seconds, rest 50 seconds

P1 on Rower, P2 on Bike, after every 3rd effort on a machine, switch machines.

Scaling: There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, go harder.