WOD : 5 Rounds For Time!

- 400m RUN +(600m RUN)

- 20 Abmat Sit Ups +(GHD)

- 20 Barbell Lunges (115/80) s(75/55)

- 8 Burpee Pull Ups +(BMU)

No racks allowed.

WOD : 13-MIN EMOM (6:1:6)

- 5 C&J (135/95) +(165/115) s(105/75)

- Then Max Double Unders For Score

**REST 1 MIN**

- 20 Double Unders +(30) s(10)

- Then Max Hang Clusters For Score

2 SCORES = Same weight for both

STRENGTH : Deadlifts For Quality!

- 3x5 @ 72.5%

- 3x4 @ 77.5%

- 3x3 @ 82.5%

- 3x2 @ 87.5%

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