Tabata WOD : 24-MIN (4:1)

- Calorie Echo Bike

- Plate Squats (35/25) +(45/35) s(25/20)

- T2B s(2:1 High Knees)

- US KBS (53/35) +(72/53) s(35/26)

- Calorie Row

Score = Total Reps

Each Movement is 8 Rounds of 20sec ON : 10 sec OFF = Total of 4 MIN per movement. 1 MIN Rest between movements.

STRENGTH : For Quality!

- Build Up to 5RM Deadlifts, then

- 3 Reps EMOM for 5 Rounds

WOD : 20-15-10 For Time!

- Pull Ups +(C2B)

- S2OH (135/95) +(165/115) s(105/75)

- OH Barbell Lunges (same)

STRENGTH : For Quality!

- 2 Rounds of 5 Push Press (x:2 @ 80%)

- 5 Rounds of 5 Push Jerk (x:1 @ same)

WOD : 3 Rounds For Time!

- 12 Alt Arm Devil Presses (50/35) s(35/25)

- 24 Alt Arm Hang Squat Cleans (same) +(65/45)

- 400m RUN

STRENGTH : 10-MIN EMOM

- 3 Tempo Deadlifts

[ 4 sec UP 4 sec DOWN @ 60% ]

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

- 15 S2OH (95/65) s(75/55) +(HSPU)

- 10 C2B s(Pull Ups) +(5 BMU)

*While Partner B Accum Cal Bike

Switch after each full round.

Score = Total Rounds+Reps & CAL

Partner WOD : For Time!

- 30 Tuck Ups +(GHD)

- 15 Squat Cleans (155/105) +(185/130)

- 24 Tuck Ups +(GHD)

- 12 Squat Cleans (same) s(115/80)

- 18 Tuck Ups +(GHD)

- 9 Squat Cleans (same)

- 12 Tuck Ups +(GHD)

- 6 Squat Cleans (same)

- 6 Tuck Ups +(GHD)

- 3 Squat Cleans (same)

Then back up…

Partner B accumulates 5000m ROW

Switch after each couplet