Complete as many rounds as possible in 12 mins of:

12/9 Row Calories

18 Alternating Dumbbell Snatches, 50/35 lbs

Overhead Plate Hold, 45/25 lbs

Rest 8 minutes, and when the running clock reaches 20:00 start the next wod

Complete as many rounds as possible in 12 mins of:

12/9 Bike Calories

12 Alternating Dumbbell Push Press, 50/35 lbs

Double Kettlebell Front Rack Hold, 53/35 lbs

The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.

If short on bikes, teams may start on the second amrap.

If there are teams of 2, the holds will turn into carries of length of the gym and back and 1 athlete will be working at a time 1 round at a time.

Partner 2 rests while…
Partner 1 completes …
12/9 cal row
18 alt dumbbell snatches
OH plate Carry down and back length of gym
-then tags Partner B in-

Alternating Dumbbell Snatch
Alternating Dumbbell Hang Snatch
Alternating Dumbbell Clean
Alternating Dumbbell Hang Clean

Overhead Plate Hold/ Carry
Decrease Load
Single Arm Dumbbell Hold/ Carry
Plank Hold
Any Hold or Carry

Alternating Single Arm Dumbbell Push Press
Single Arm Push Press
Dumbbell Bench Press
Push ups

Kettlebell Front Rack Hold/Carry
Dumbbell Front Rack Hold/Carry
Goblet Hold