WOD : For Time!

- 30 Burpee BJO (24/20) +(30/24)

- 40 Calorie Row

- 30 Deadlifts (255/175) +(315/225)

- 40 Calorie Row

- 30 Burpee BJO (24/20) +(30/24)

Hyrox Option : Sub Deadlifts for Sandbag Clean from ground to back rack.

STRENGTH : 4 Rounds For Quality!

- 10 Single Arm DB Bent Over Rows

STRENGTH : For Quality!

- Work up to heavy as possible and perform 15 heavy of Clean Pull Unders

WOD : 14-MIN AMRAP (4:1:4:1:4)

-  1 Heavy Squat Clean

- 10 Push Ups +(5 SHSPU) s(Knee PU)

- 20 Double Unders s(10 DU)

Score = Rounds + Reps (weight)

STRENGTH : For Quality!

8-8-6-6-4-4-2-2 Deadlifts

(60%-70%-80%-90%)

WOD : 15-MIN AMRAP (3:1:3:1:3:1:3)

- 10 Pull Ups +(C2B)

- 12 DB Lunges (50/35) s(35/25)

- 14 Alt Hang DB C&J (same) +(65/45)

Partner WOD : For Time!

- 400m RUN + 500m/400m ROW

- 40 Bear Complex Ladder

- 50 Synchro Sit Ups +(T2B)

- 400m RUN + 500m/400m ROW

- 30 Bear Complex Ladder

- 40 Synchro Sit Ups +(T2B)

- 400m RUN + 500m/400m ROW

- 20 Bear Complex Ladder

- 30 Synchro Sit Ups +(T2B)

- 400m RUN + 500m/400m ROW

- 10 Bear Complex Ladder

- 20 Synchro Sit Ups +(T2B)

Hyrox Option: Sandbag Bear Complex

S(55/40)(75/55)(95/65)(115/80)

Rx(75/55)(95/65)(115/80)(135/95)

+ (95/65)(115/80)(135/95)(155/110)

WOD : For Time!

10-8-6–4-2 Snatches (135/95)

50-40-30-20-10 Double Unders

S(95/65) S+(115/80) Rx+(155/110)

5-MIN REST into STRENGTH: E2MOM

10 Strict Presses for 5 Rounds @ 60%