STRENGTH : 8 Rounds For Quality!

- 5 Heavy DB Weighted Step Ups

WOD : 10-MIN EMOM

- 6 Snatches EMOM,

Then MAX Double Unders

Score = Total DU

s(3 Reps @ 75/55)

Rx(75/55)

Rx+(95/65)

WOD : 12-MIN AMRAP*

- C&J s(115/80) Rx(135/95) +(155/110)

*500m ROW E4MOM

STRENGTH : 5 Rounds For Quality!

- 5 Deadlifts ( @ 75% )

* Rest 1.5 - 2 MIN between Rounds *

STRENGTH : Push Jerks For Quality!

10-10 @ 55%

7-7 @ 65%

4-4 @ 75%

2-2 @ 85%

Partner WOD : 10 Rounds For Time!

- 10 Pull Ups +(5 Muscle Ups)

- 16 Back Squats (95/65) +(115/80)

- 22 Abmat Sit Ups +(Tuck Ups)

Partition as desired. 1 person working at a time.

STRENGTH : 10-MIN EMOM

- 5 MIN EMOM of…

…25 sec MAX Box Jump Overs (24/20)

- Then, 5 MIN EMOM of…

…25 sec MAX T2B

WOD : 7 Rounds For Time!

- 7 Deadlifts

- 7 Hang Power Cleans

- 7 Thrusters

s(95/65) Rx(115/80) +(135/95)

Target : SUB-10

💚,

RCF Team