STRENGTH : 5 Rounds For Quality!

- 8 Single Arm DB Z-Presses (per arm)

WOD : 20-MIN AMRAP*

- Pull Ups +(Muscle Ups)

* (30/24) Calorie Air Bike E4MOM starting @ 0:00

RCF Baseline 2.4 WOD Re-Test : 1000m ROW For Time!

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 On & Off’s

[ 30-MIN CAP Including Row ]

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

WOD : 5 Rounds for Time! [35-MIN CAP]

- 50 Air Squats

- 400m RUN

- 30 Abmat Sit Ups

- 20 Deadlifts (135/95) +(185/125) s(115/80)

- 10 Power Cleans (same)

STRENGTH : Hang Squat Cleans FQ!

- 7 Reps @ 85%

- 5 Reps @ 90%

- 3 Reps @ 95%

WOD : 4 Rounds For Time!

- 35 Double Unders

- 25 1-Arm DB S2OH

- 15 1-Arm DB OH Lunges

s(35/25) Rx(50/35) Rx+(65/45)

STRENGTH : 6 Rounds For Quality! (x:2)

- 3 Back Squats ( @ 85% )

** 2-MIN REST After EACH Set **

WOD : 13-MIN AMRAP (5:3:5)

- 15 Push Ups +(20 Reps) EMOM

Then AMRAP for Pull Ups +(BMU)

**3-MIN REST**

- 10 T2B +(15 Reps) EMOM

Then AMRAP of BJO (24/20) +(30/24)

SCORE = Total Pull Ups + BJO