STRENGTH : 10-MIN EMOM

- 3 Back Squats ( @ 75% )

Partner WOD : For Time!

- 3000m ROW

- 10 Rounds of…

- 12 K2E

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

One athlete rows, while other athlete completes 1 round of WOD, must alternate each round until row is complete. Once row is complete, athletes may partition remainder of 10 rounds as desired. If wod is complete first, partition row as desired.

STRENGTH : Deadlifts For Quality!

- 2 Sets of 6 ( @ 70% )

- 2 Sets of 4 ( @ 80% )

- 2 Sets of 2 ( @ 90% )

WOD : 12-MIN AMRAP

- 5 Power Cleans (135/95) s+(115/80)

- 15 Front Rack Lunges (same) s(95/65)

- 25 Double Unders

Partner WOD : 5 Rounds For Time!

- Accum. 800m ROW Simultaneously

- 10 Synchro Pull Ups +(Synchro C2B)

- 10 Double DB Snatches (50/35) s(35/25)

- 15 Double DB S2OH (same)

Rx+

- Accum. 800m ROW Simultaneously

-  5 Synchro BMU

- 10 Synchro Double DB Snatches (50/35)

- 15 Synchro HSPU

Both athletes rowing at same time for all versions .  For Rx and Scaled athletes will split double dumbbell movements

STRENGTH : 10-MIN E2MOM

- 5 Push Presses ( @ 75% )

WOD : 10 Rounds For Time!

- 1 Power Clean

- 3 Front Squats

- 5 Lateral Burpees OTB and Back!

Rx(185/125) Rx+(225/160)

S(115/80) S+(155/110)

[ 15-MIN CAP ]

WOD : Ascending Ladder AMRAP

EMOM perform:

- 10 Push Ups

- 5 Deadlifts (185/125) +(225/160)

- 3 T2B (+2 Reps Every Min Until Failure)

Scaled (135/95) and 2x High Knees

STRENGTH : Back Squats For Quality!

- 2 Sets of 6 ( @ 70% )

- 2 Sets of 4 ( @ 80% )

- 2 Sets of 2 ( @ 90% )*

*modify if doing Squatober