STRENGTH : 20 Reps For Quality!

- Heavy Hang Muscle Snatches

Partner WOD : 20-MIN AMRAP

- 6 Pull Ups +(C2B) s(Ring Rows)

- 8 Push Ups +(HSPU) s(Knee)

- 10 Squats

Then, MAX Calorie Echo Bike

Score = Total Cals

STRENGTH : 5 Rounds E2MOM

- 5 Deadlifts ( @ 77% )

WOD : 20-MIN AMRAP

5 Rounds of…

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

- 15/12 Calorie Row

** 5-MIN REST **

- 50 Thrusters (45/35) s(25) +(75/55)

- Then MAX Calorie Row

SCORE = Total Calories Rowed @ END

STRENGTH : 8 Rounds E90sec

- 3 Reps of 1 and 1/4 Back Squats (75%)

Partner WOD : 4 Rounds For Time!

- 200m RUN

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

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

- 80 Double Unders

- 8 Synchro Lateral Burpees OTB

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)