“Batman and Robin” (AMRAP – Reps)

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint

Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.

Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M

Partner B does AMRAP Back squats from floor until A returns.

Switch and repeat.

Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch and repeat.

5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

-Pause back squat: 5×3 @ 82% (no belt, pause 3sec in bottom, hold breath in bottom)

-Bulgarian split squat: 3×8 per leg w/ medium heavy weighted dumbbells

Wod:

4 rounds for time

12 burpee box jumps

20 wall balls

12 hang power cleans 135/95

-Box squat: 3×5 w/ heavy weight (extra wide stance, box at parallel height, sit back, no “plopping” on box. Slow descent, knees out on descent and ascent)

3×5 strict pullups+7 kipping pullups w/o coming off the bar

Wod:

“Isabel”

30 snatches @ 135/95#

Core:

20 kb halos

12weighted sit ups

X 3 sets

Pendlay rows: 3×12 w/ heavy weight

-Clean high pulls: 3×5 w/ HEAVY weight

3x ME strict HSPU into kipping w/o coming off the wall

WOD:

3 RFT

75 dbl unders

30 pistols (scaled 50 air squats)

15 C2B pull ups