STRENGTH : 

5 ROUNDS OF...

- 15' BACKWARDS BANDED KB-BB WALK*

- 15' FORWARDS BANDED KB-BB WALK*

- 30 DOUBLE UNDERS

* (2.5x BW / 2x BW)

WOD : FOR TIME!

- 50 CALORIE ROW

- 50 BOX JUMP OVERS (24/20)

STRENGTH :

PRESS (STRICT/PUSH/JERK)
- 3x 1/3/5 (75%)

- 3x 1/2/3 (85%)

- 2x 0/2/4 (95%)


PARTNER WOD : 3 ROUNDS FOR TIME (EACH)!

- 25' FRONT RACK LUNGE* (135/95)

-  5 BURPEES (SYNCHRONIZED)

- 25' FRONT RACK LUNGE* (135/95)

-  5 BURPEES (SYNCHRONIZED)

* PARTNER HOLDS DEADLIFT (185/125)

STRENGTH :

TEMPO  S.G. DEADLIFT (3s-3s)

3x4 - 3x3 - 3x2


WOD : 14-MIN AMRAP (6:2:6)

- (OTM - ODD) 5 DEADLIFTS (275/185)

THEN, SQUATS...

- (OTM - EVEN) 6 BURPEE BOX JUMP OVERS (30/24)

THEN, SIT-UPS...

SCORE = TOTAL COMBINED REPS OF SQUATS AND SIT-UPS

STRENGTH:

12-MIN EMOM

- 2x HANG POWER CLEAN (PAUSE 2s-2s)

- 1x PAUSE FRONT SQUAT (2s)

WOD : 4 ROUNDS FOR TIME!

- 15 TOES-2-BAR

- 15 OHS (95/65)

- 15 JUMPING OH PLATE LUNGE (45/25)

- 15 LATERAL PLATE JUMPS (45/25)

-  SHORT LAP

STRENGTH : 

PAUSE FRONT SQUATS (2m)

2x15 (8s - U/B)

WOD : FOR TIME!  (20min TIME CAP)

21-15-9

- SDLHP (75/55)

- PULL-UPS

21-15-9

- WALL BALL SHOTS (20/14)

- HSPU

15-10-5

- SDLHP (75/55)

- PULL-UPS

15-10-5

- WALL BALL SHOTS (20/14)

- HSPU

** 1 MIN BREAK BETWEEN EACH COUPLET SET COMPLETE **