STRENGTH : 5 Rounds E2MOM

- 5 Back Squats ( @ 75% )

WOD : 2 Rounds For Time!

- 75 Double Unders s(50 DU) +(100 DU)

- 15 Clean & Jerk Ladder

Round 1 / Round 2

s (105/75) (135/95)

Rx (135/95) (165/115)

Rx+(155/110) (185/125)

STRENGTH : 12-MIN EMOM

- 2 Pause Front Squats ( @ 80% )

WOD : 21-15-9 For Time!

- Push Ups +(SHSPU)

- Thrusters (95/65) +(115/80) s(75/55)

- S2OH (same)

STRENGTH : 12-MIN EMOM (30s:30s)

Alt between 30sec AMRAP of…

- Box Jump Overs (practice rebounding)

- Double Unders (progressions)

Partner WOD : 5 Rounds For Time!

- 20 Deadlifts (225/155)* +(275/195) s(185/125)

- 30 Synchro Sit Ups +(15 Synchro T2B)

*Partner HS Holds s(45/35 weighted plank)

STRENGTH : 10-MIN EMOM

- 5 Strict Presses* ( @ 60% )

*w/ 1 second hold @ top of each rep

WOD : 3 Rounds For Time!

5-4-3–2-1 of…

- Front Squats (135/95) +(185/125) s(105/75)

- Lateral Burpees OTB & Back

Then, 15 Pull Ups +(C2B)

STRENGTH : 5 Rounds FQ! (x:2)

- 5 Tempo Front Squats ( @ 70% )

[ 3 sec down, 2 sec pause, up fast ]

Partner WOD : For Time!

- 3 Rounds EACH* of

10 Hang Squat Clean Ladder

10 Lateral Burpees Over Bar & Back

*while partner accumulates 100 cal row

- 2 Rounds EACH* of

10 Hang Squat Clean Ladder

10 Lateral Burpees Over Bar & Back

*while partner accumulates 75 cal row

- 1 Rounds EACH* of

10 Hang Squat Clean Ladder

10 Lateral Burpees Over Bar & Back

*while partner accumulates 50 cal row

Switch off on Rowing machine after each round is complete. If all rounds are done before calorie row then remainder of row can be partitioned as desired before moving onto next section

If calorie row is finished first, then athlete will wait turn, only switch after each round is complete

Team must finish both the 3 rounds each, AND 100 cal row. Before adding weight and moving onto next section

3 rounds each

Add weight

2 rounds each

Add weight

1 round each

S(95/65) (115/80) (135/95)

Rx(115/80) (135/95) (155/110)

+(135/95) (155/110) (175/125)