WOD : 6 Rounds For Time!

- 400m RUN

- 20 WB Shots (20/14) +(30/20) s(14/10)

- 5 Sets of…

2 Lateral Burpee OTB + 1 Power Clean

Rx(155/110) Rx+(205/145) s(115/80)

STRENGTH : Hang Power Snatches FQ!

- 2 Sets of 4 @ 75%

- 3 Sets of 3 @ 80%

- 4 Sets of 2 @ 85%

Partner WOD : 4 Rounds For Time!

- 25 Synchro Sit Ups +(15 T2B Synchro)

- 20 Double DB Lunges

- 15 Synchro Alt Arm DB Snatches

- 10 Wall Walks +(10’ HSW per 1 WW)

s(35/25) w/ 100’ Bear Crawl

Rx(50/35)

Rx+(65/45) w/ 100’ HSW

STRENGTH : 5 Rounds E2MOM

- 5 Deadlifts ( @ 77% )

WOD : 3 Rounds For Time! (x:2)

- 10 Pull Ups +(Muscle Ups)

- 15 Thrusters (105/75) +(135/95)

- 25/20 Calorie Row

** REST 2 MIN After EACH Round **

Scaled Thrusters (75/55)

Scaled Pull Ups (2:1 Ring Rows)

Sub Row for 20/16 Calorie Bike; if needed.

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)