Partner WOD : For Time! [40 MIN CAP]

Partner A accum. 250/200 Cal Bike

Partner B performs WOD, switch every round. After Bike is complete, then remainder of workout is partition as desired.

10 Rounds of…

- 20 WB Lunges (20/14) +(30/20)

- 15 WB Shots (same) s(14/10)

- 10 Pull Ups +(Strict)

Then, 10 Rounds of…

- 15 Burpee to 12” Target

- 20 Plank KB Pull Thru (same)

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

STRENGTH : Push Presses For Quality!

- 3x5 @ 75%

- 3x3 @ 78.5%

- 3x1 @ 82%, 85.5%, 89%

WOD : 2 Sets For Time!  (x:3)

21/18-18/15-15/12 Cal Row

18-15-12 Deadlift (155/105) +(185/130) s(115/80)

15-12-9 T2B s(Kipping High Knees)

** 3-MIN REST **

STRENGTH : E90sec for 10 Rounds

- 1 Hang Squat Clean ( @ 80% )

- 1 Squat Clean

WOD : 3 Rounds For Time!

- 400m RUN

- 30 DU +(75 Reps or 30 Heavy DU)

- 20 Air Squats +(Pistols)

- 10 Snatches (135/95) +(155/105) s(95/65) s+(115/80)

Partner WOD : 4 Rounds FT!

- 30 Box Jump Overs (24/20) +(30/24)

- 20 Double DB Snatches (50s/35s) s(35s/25s) +(65s/45s)

- 10 Burpee Double DB Deadlifts (same)

STRENGTH : 12-MIN EMOM

2x 2sec Pause Front Squats ( @ 75%)

Partner WOD : 5 Rounds For Time!

- Accumulate 1000m Together

- 80 Walking Lunges

- 60 WB Shots (20/14) s(14/10)

- 40 Lateral Burpees OTB

[ 50-MIN CAP ]

+( sub WB Shots for Thruster Ladder )

+ Weights

60 @ (75/55)

50 @ (95/65)

40 @ (115/80)

30 @ (135/95)

20 @ (155/110)

++ Weights

60 @ (95/65)

50 @ (115/80)

40 @ (135/95)

30 @ (155/110)

20 @ (175/125)