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

- 4 Back Rack Lunges ( @ 80% )

WOD : 6 Rounds For Time! (3r:2:3r)

- 6 Lateral Burpees OTB

- 11 Snatches (75/55) +(95/65)

- 16 WB Shots (20/14) +(30/20)

WOD : 6 Rounds For Time!*

- 21 Push Ups

- 15 Box Jump Overs (24/20)

- 9 Power Cleans (135/95) s(105/75)

*400m RUN After Rounds 2/4/5/6

2 Rounds, RUN

2 Rounds, RUN

1 Round, RUN

1 Round, RUN… TIME!

STRENGTH : 10-MIN E2MOM

- 5 Front Squats ( @ 75% )

WOD : 15-MIN AMRAP (3:1:3:1:3:1:3)

- 21 Double Unders

- 15 Deadlifts (185/125) s(135/95)

- 9 T2B s(2x High Knee Raises)

STRENGTH : 12 Rounds (x:1)

- 2 Push Presses ( @ 1RM Strict )

- 1 MIN REST between rounds

Partner WOD : 12-MIN AMRAP (5:2:5)

- Partner A : Accumulate Cal Row

- Partner B : Complete 1 Round of…

- 10 Pull Ups +(C2B)

- 5 D-DB Thrusters (35/25) +(50/35)

- 10 Pull Ups +(C2B)

- 5 D-DB Snatches (35/25) +(50/35)

*switch after each completed round. Continue where left off after 2 min break. 2 Scores

SCORE = (Total Cal, Rounds+ Reps)

Scaled Ring Rows 2:1 or 5 Pull Ups

Instead of Double DB use BB (75/55)

STRENGTH : For Quality! (3:1:4:1:3)

3 MIN Tabata ( Right Leg Hollow Hold )

1 MIN REST

4 MIN AMRAP Weight Wall Sit

1 MIN REST

3 MIN Tabata ( Left Leg Hollow Hold )

Partner WOD : 4 Rounds For Time!

- 200m RUN

- 20 Synchro Down Ups

- 30 Russian KBS (72/53)

- 30/24 Calorie Row*

*PARTNER DBall Bear Hug Hold (100/70)