Partner WOD : For Time!

10 Synchro Burpees

ATHLETE 1 : Front Squat Hold (115/80) s(95/65)

ATHLETE 2 : Accumulate 1500m ROW (switch every 250m)

10 Synchro Burpees

ATHLETE 1 : HandStand Hold (switch every drop) (scaled: plank)

ATHLETE 2 : Accumulate 300 Tuck Ups (scaled: abmat sit ups)

10 Synchro Burpees

ATHLETE 1 : Deadlift Hold (115/80) s(95/65) (switch every drop)

ATHLETE 2 : Accumulate 200 Plate Rotations w/ (35/25) s(25/20)

10 Synchro Burpees

THEN, 100 Synchro Walking Lunges

STRENGTH : 8-MIN EMOM

- 10sec Max Kipping Swings

- 30sec Max Plate Farmer Carry

WOD : 8 Rounds For Time!

- 6 Deadlifts (185/125) +(8 Reps)

- 6 Lateral Burpees OTB +(8 Reps)

- 25 Double Unders +(35 DU)

Scaled (155/105)

STRENGTH : 8 Rounds For Quality!

- 3 Heavy As Possible U/B 1-Arm Dumbbell OHS (per arm)

WOD : For Time!

- 30/24 Calorie Row

- 8 Alt 1-Arm DB Snatches (50/35) +(65/45)

- 9 Pull Ups +(3 Bar Muscle Ups)

- 25/20 Calorie Row

- 8 Alt 1-Arm DB Snatches (50/35) +(65/45)

- 12 Pull Ups +(6 Bar Muscle Ups)

- 20/16 Calorie Row

- 8 Alt 1-Arm DB Snatches (50/35) +(65/45)

- 15 Pull Ups +(9 Bar Muscle Ups)

- 15/12 Calorie Row

- 8 Alt 1-Arm DB Snatches (50/35) +(65/45)

- 18 Pull Ups +(12 Bar Muscle Ups)

STRENGTH : 9x3 Front Squats FQ!

- 3 @ 0:00 - 75%

- 3 @ 1:00

- 3 @ 2:00

- 3 @ 3:00

- 3 @ 4:30 - 80%

- 3 @ 6:00

- 3 @ 7:30

- 3 @ 9:30 - 85%

- 3 @ 11:30

WOD : 8-MIN EMOM

- 2 Bear Complex, then…

MAX T2B For Score!

SCORE = Total T2B

(Mod 2:1 High Knee Raises)

s(75/55) Rx(105/75) +(135/95)

STRENGTH : Find 1RM Bench Press

WOD : 10 Rounds For Time!

- 150m Row +( 10 Cal Row )

- 10 Bench Presses ( @ 50% )

- 15 Abmat Sit Ups +( 10 T2B )

- 20 Double Unders