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STUDIO CITY

“Underland”

Teams of 2 swole mates

Part 1 ) 8 minutes amrap (#rounds+reps)

**movements performed while partner holds barbell off the ground(hang , rack or oh are acceptable (135/95); everytime the bar touches the ground the athlete must stop working

30 KB swings (24/16)
20 Handstand Pushups 
10 Bar Muscle Ups or chest to Bar Pullups 

***2 minute rest****

Part 2)
In 8 minutes 

2 rep max Thruster 

***each teammate must perform a 200 m. Run before making each attempt ; partners can run while teammate performs lift and switch 
***Sum of both teammates lift will be the score … 135+165=300
***The first Lift from each athlete does not require a run 

****2 minute rest ****

Part 3) 

In 8 minutes:
Working up the ladder partners will work together in synchronization to get as many reps as possible 

3,6,9,12…. 
Synchronized DB Alt Snatch (50/35)
Synchronized OH Plate Lunges (35/25) ** arms Straight OH 

Accessory : Run 1.5 miles (to woodbridge and back with partner)



HERMOSA BEACH
STRENGTH
COMPLEX
Every 2 minutes for 6 sets:
Snatch Pull
Hang Power Snatch
Snatch Balance
Squat Snatch

TEAM WOD | TEAMS OF 2
For time:
100 Calorie Row
75 Box Jump Overs (20)
50 Hang Power Snatch (95/65)
25 Overhead Squat (95/65)
50 Hang Power Snatch (95/65)
75 Box Jump Overs (20)
100 Calorie Row

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