STRENGTH : 12 Rounds (x:1)

- 2 Push Presses ( @ 1RM Strict )

- 1 MIN REST between rounds

Partner WOD : 12-MIN AMRAP (5:2:5)

- Partner A : Accumulate Cal Row

- Partner B : Complete 1 Round of…

- 10 Pull Ups +(C2B)

- 5 D-DB Thrusters (35/25) +(50/35)

- 10 Pull Ups +(C2B)

- 5 D-DB Snatches (35/25) +(50/35)

*switch after each completed round. Continue where left off after 2 min break. 2 Scores

SCORE = (Total Cal, Rounds+ Reps)

Scaled Ring Rows 2:1 or 5 Pull Ups

Instead of Double DB use BB (75/55)

STRENGTH : For Quality! (3:1:4:1:3)

3 MIN Tabata ( Right Leg Hollow Hold )

1 MIN REST

4 MIN AMRAP Weight Wall Sit

1 MIN REST

3 MIN Tabata ( Left Leg Hollow Hold )

Partner WOD : 4 Rounds For Time!

- 200m RUN

- 20 Synchro Down Ups

- 30 Russian KBS (72/53)

- 30/24 Calorie Row*

*PARTNER DBall Bear Hug Hold (100/70)

STRENGTH : 10 Rounds E90sec

- 1 Hang Power Snatch

- 1 Power Snatch ( @ 80% )

WOD : 30-20-10 For Time!

- Push Presses (115/85) +(135/95)

- Burpee Pull Ups +(Burpee C2B)

- Box Jump Overs (24/20) +(30/24)

Scaled

Barbell (95/65)

Burpee Jumping C2B

Box Step Overs (24/20)

WOD : 28-MIN AMRAP (6:1:6:2:6:1:6)

- 6 MIN AMRAP Calorie Bike

**1-MIN REST**

- 6 MIN Ascending Ladder of…

x Front Squats ( NO RACKS )

5 T2B

**2-MIN REST**

- 6 MIN AMRAP Calorie Bike

**1-MIN REST**

- 6 MIN Ascending Ladder of…

x Front Squats ( NO RACKS )

5 T2B

Scaled (105/75)

Rx (135/95)

Rx+ (185/125)

Score A = Total Cal

Score B = Total Rounds + Reps

STRENGTH : 5 Rounds E2MOM

- 4 Deadlifts ( @ 75% ) into

- 45sec AMRAP of DU

WOD : 3 Rounds For Time!

- 400m RUN

- 12 Push Jerks (135/95) +(155/105)

- 15 Pull Ups +(10 Bar MU)

Scaled (115/80) Ring Rows 2:1