STRENGTH : 1 Round Push Press E90sec

- 5-5-5 @ 75%

- 3-3-3 @ 80%

- 1-1-1 @ INCREASING Each Round

WOD : 3-6-9-12-15 For Time!

- Deadlifts (225/155) +(265/185)

- Pull Ups +(C2B)

- Burpee Box Jump Overs (24/20) +(30/24)

STRENGTH : 10-MIN EMOM

- 3x Bottom Up Half Squat into Full (@ 75%)

WOD : For Time!

- 10 Hang C&J (135/95) s(115/75) +(155/105)

- 40 Double Unders

- 20 Hang C&J (115/80) s(95/65) +(135/95)

- 50 Double Unders

- 30 Hang C&J (95/65) s(75/55) +(115/85)

- 60 Double Unders

RCF Baseline 2.2 WOD : For Time!

Buy-In : 1000m ROW (score 1)

Then immediately into 5 Rounds of…

- 15 Plate Burpees

- 20 Plate Squats

- 25 Plate Russian Twist Taps

- 30 OH Plate Lunges

- 35 Shoulder Taps

- 40 Plate Off and On’s

[ 30-MIN CAP including the ROW ]

Scaled (25/20) Rx(35/25) +(45/35)

WOD : 5 Rounds For Time!

- 21 Double Unders

- 15 Tuck Ups +(T2B)

- 9 Deadlifts (225/155) s(185/125)

STRENGTH : 10-MIN AMRAP

- Max Unbroken Pull Ups (x:45s)

Rest 45 sec after each set

STRENGTH : 9-MIN (3:3:3) AMRAP

- Front Squats ( @ 75% )

WOD : 15-MIN AMRAP

- 15 Squats

- 10 Push Ups

- 10/8 Calorie Row

- 5 Power Cleans (135/95) +(155/105)