STRENGTH : 12-MIN EMOM

- 2 Power Cleans ( @ 80% )

WOD : 9 Rounds For Time!

- 7 T2B s(14 Abmat Sit Ups)

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

- 30 Double Unders s(Shoulder Taps)

STRENGTH : 8 Rounds E90sec

- 1 and 1/4 Front Squat ( @ 75% )

WOD : 3 Rounds For Time!

- 500m ROW

- 20 Thrusters (95/65) s(75/55)

- 15 Pull Ups +(C2B)

- 10 Lateral Burpees OTB

HYROX : 3 Rounds For Time!

- 500m ROW

- 20 Thrusters (95/65) s(75/55)

- 15 Lateral Burpees OTB

- 10 Front Rack Lunges (same)

Partner WOD : 4 Rounds For Time!

1000m ROW (Partner Deadlift HOLD)

25 Synchro Bodyweight Lunges

20 Double DB Burpee Deadlift

15 Synchro Alt Arm DB Hang C&J

10 Synchro DB Goblet Squats

500m Team RUN

** REST 2 MIN Between Rounds **

Deadlift (135/95) s(115/75)

DB (50/35) s(35/25)

WOD : 42-MIN AMRAP (x:3)

- 10 C2B s(Pull Ups) +(5 BMU)

- 15 Push Presses (95/65) s(75/55)

- 20 Tuck Ups s(Sit Ups) +(GHD)

- 15 Hang Cleans (same) +(115/80)

- 10 T2B +(15) s(Kipping High Knees)

** 3-MIN REST Between Rounds **

Target 5 Rounds (Sub 6-MIN Rounds)

STRENGTH : 5 Rounds (x:1)

- 10 Back Rack Lunges

( @ 50% of back squat )

Partner WOD : 10 Rounds FT!

[ IGYG - Alternating Movements ]

- 10 Deadlifts

- 10 Lateral Burpees OTB

- 20 WB Russian Twist Taps

- 10 WB Box Step Overs (24”/20”)

- 10 WB Squat Cleans

BB (225/155) s(185/125) +(275/195)

WB (20/14) s(14/10) +(30/20)

Hyrox:

Deadlifts > Double KB Deadlifts @ race weight

Lateral Burpees > Burpee Broad Jumps