Partner WOD : 4 Rounds For Time!

/- 50 Push Ups

\- 40 Russian KBS (53/35) +(72/53)

- 30 Front Squats* (105/75) +(135/95)

- 200m RUN w/ Partner

* Partner Synchro Air Squats

STRENGTH : Find 5RM Deadlift…

Then complete 3 Reps EMOM for 5min

WOD : 28-MIN AMRAP (4:2)

4-MIN to Complete…

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

- 15 S2OH (75/55) +(105/75)

- Then Max Calorie ERG for remainder

** REST 2 MIN between rounds **

Score = Total Calorie ROW / BIKE

STRENGTH : Work To 5RM Strict Press

Then, 5 Push Press EMOM-5 MIN

WOD : For Time!

Buy-In:

- 100 Double Unders

- 80 Jumping Lunges

- 60 WB Toss Ups (20/14)

Then 4 Rounds of…

- 21 WB Russian Twist Taps (same)

- 15 Alt 1-Arm DB Snatch (50/35)

- 9 C2B

STRENGTH : 10-MIN EMOM

- 2 Tempo Back Squats ( @ 77.5% )

3sec DOWN, quick pause, 3sec UP

WOD : 5 Rounds For Time!

- 15 Air Squats

- 11 Toes To Bar

- 7 C&J (115/80) +(155/105) s(95/65)

STRENGTH : 11-MIN EMOM (5:1:5)

- 5 MIN of 3 Deadlifts @ 80%

- 1 MIN REST

- 5 MIN of 3 Deadlifts @ 85%

WOD : For Time!

- 400m RUN

- 20 Snatches (95/65)

- 20 Burpee Box Jump Overs (24/20)

- 400m RUN

- 15 Snatches (115/80)

- 15 Burpee Box Jump Overs (24/20)

- 400m RUN

- 10 Snatches (135/95)

- 10 Burpee Box Jump Overs (24/20)