STRENGTH : 10-MIN EMOM (50s:10s)

- 3 Deadlifts ( @ 70% )

- Then AMRAP of Double Unders

WOD : 45 C2B For Time! (3:1) [19-MIN CAP]

- 9 S2OH (135/95) +(155/110) s(115/80)

- 6 Snatches (same)

- Max Unbroken C2B +(30 Bar MU) s(45 Pull Ups)

STRENGTH : 10-MIN AMRAP

- Sets of 2 Back Squats ( @ 85% )

Partner WOD : 16-MIN AMRAP

- Max Unbroken Complex of…

2 Hang Power Cleans into

2 Front Rack Lunges

- While Partner B Rows for Calories, then

SWITCH. 400m Team RUN and repeat.

Score = Total Complex Completed + Cal

————————————————————

Rx+(165/115)

Rx (135/95)

Scaled (115/80)

STRENGTH : Front Squats For Quality!

- 10 Reps @ 60%

- 8 Reps @ 70%

- 6 Reps @ 80%

- 4 Reps @ 88%

- 10 Reps @ 60%

WOD : 5 Rounds For Time!

- 12/10 Calorie Air Bike

- 10 Bench Presses (135/85) s(95/60) +(165/100)

- 8 DBall Over The Shoulder (100/70) +(6 Reps @ 150/100)

STRENGTH : 10-MIN EMOM

- 3 HEAVY Alt 1-Arm DB Snatches

WOD : 4 Rounds For Time!

- 200m RUN

- 25 KBS (53/35) +(72/53) s(35/26)

- 20 Single Arm KB S2OH (same)

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

Partner WOD : 3 Rounds For Time!

- 50 T2B s(2:1 High Knee Raises)

- 40 WB Shots (20/14) s(14/10)

- 30 Power Cleans (135/95) s(105/75)

- 20 C2B +(Ring MU)

Partner B is Accumulating 180 Cal Row

Alternate After EACH Movement.

( EXCEPT during C2B / MU )