WOD : For Time!* (4:1)

800m-600m-400m-200m ROW

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

20-15-10-5 Alt Arm Devil Presses (50/35) s(35/25)

*30 Prisoner Lunges After Each Round

STRENGTH : Push Presses For Quality!

- 3x5 @ 75% ( @ 0/1/2 ) EMOM

- 5x3 @ 80% ( @ 4/5:30/7/8:30/10 ) E90s

Partner WOD : 4 Rounds For Time!

- 200m RUN Together

- 30 Lateral Burpees OTB*

- 20 Barbell Squats (165/115) +(205/145)

- 30 Deadlifts (same) s(135/95)

STRENGTH : 2 Reps EMOM 12 MIN

- 1 and 1/4 Back Squats ( @ 75% )

WOD : For Time!*

15-12-9 Power Cleans (165/115)

5-4-3 S2OH (same) s(135/95) +(205/145)

*50 s(30) Double Unders After EACH Rd

STRENGTH : 8 Rounds For Quality!

1-2-3-4-3-2-1-2-3-4 Back Squats (80%)

WOD : 5 Rounds For Time!

- 6 Snatches (115/80) +(135/95) s(95/65)

- 200m RUN

Partner WOD : 4 Rounds For Time!

- 50 Ping Pong WB Shots (20/14) s(14/10)

- 25/20 Cal Bike +  400m/320m ROW

** REST 2 MIN **

FINISHER : 50 Burpees Over Partner Elbow Plank ( NO 3-MIN REST after Round 4 )