STRENGTH : 12-MIN EMOM

- 2 Double Bounce Back Squat (@ 80%)

WOD : 10 Rounds For Time!* [20-MIN CAP]

- 6 C2B +(3 BMU) s(Pull Ups)

- 6 Thrusters (95/65) +(115/80) s(75/55)

- 6 Front Rack Lunges (same)

*6 Box Jump Overs E2MOM starting @ 0:00

Box Height (24/20) +(30/24)

Scaled step overs OK w/ Pull Ups

If Jump Overs AND Pull Ups = S+

STRENGTH : 25 Reps For Quality!

- Banded Clean High Pulls ( @ 100% of 1RM )

Partner WOD : 4 Rounds (EACH) For Time!

Athlete 1 : Completes Part A

- 10 Double DB Squat Cleans

- 15 Double DB Bench Presses

Athlete 2 : Completes Part B

- 20/16 Calorie Bike

Switch when both complete.

Rx(50/35)

S(25/15)

S+(35/25)

STRENGTH : 10-MIN EMOM

- 2 Strict Presses ( @ 80% )

Partner WOD : 15-MIN AMRAP

- 25 T2B (s: 2x Kipping High Knees)

- 20 Burpee Double DB Deadlifts

- 15 Synchro Alt DB Snatches

- 10 Double DB Lunges (per athlete)

Rx(50/35) Rx+(65/45) S(35/25)

WOD : 5 Rounds For Time!*

- 12 Deadlifts

- 9 Hang Power Cleans

- 6 S2OH

- 30 Double Unders

* 1000m/800m ROW Between Rounds

Rx(155/105) +(185/130)

S(105/75) S+(135/95)

[ 35 MIN CAP ]

STRENGTH : 9-MIN EMOM (4:1:4)

- 8 Deadlifts ( @ 55% )

WOD : 17-MIN AMRAP (5:3:4:2:3)

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

- 6 Push Ups

- 3 C2B +(BMU) s(Pull Ups)