STRENGTH : 12-MIN EMOM

- 2 Deadlifts ( @ 82% )

Partner WOD : 14-MIN AMRAP

Partner A: Accumulates Cal Ski

Partner B: Completes 1 Round of…

- 6 Double DB Snatches

- 8 Double DB Burpee Deadlifts

- 10 Double DB Lunges

Rx(50s/35s) s(35s/25s) +(65s/45s)

Score = Total Cal and Total Rds + Reps

WOD : 27-21-15-9 For Time!

- Calorie Row

- Thrusters (95/65) s(75/55)

Hyrox Option : 27-21-15-9 For Time!

- Calorie Row

- 2fer1 WB Shots (20/14) s(14/10)

STRENGTH : 8 Rounds For Quality!

- 5 Double DB Bench into

- 30sec AMRAP Dead Hang or Heavy Double DB Suitcase/Farmer Carry Hold

SKILL : 10-MIN EMOM

- 35 sec AMRAP of Jump Rope

“Spencer Kerr” Partner WOD : 8 RFT!

- 12 S2OH

- 5 Synchro Pull Ups +(C2B)

- 5 Synchro T2B

- 24 F.Squats

- 31 Double Unders

S(95/65)

S+(115/80)

Rx(135/95)

Rx+(165/115)

Partner WOD : 3 Rounds For Time!

- 400m Team RUN

- 40 Burpee Broad Jumps +(Burpee Box Jumps to 30”/24”)

- 400m Team RUN

- 60 Alt Arm DB Snatches (50/35) +(65/45)

- 400m Team RUN

- 80 DB Goblet Squats (same)

** 3-MIN REST Between Rounds **

STRENGTH : 10-MIN EMOM

[ ODD ] : 5 Bench Presses ( @ 75% )

[ EVEN ] : 40 sec AMRAP Double Unders +(Crossover DU)

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

- 4 Snatches (115/80) s(95/65)

- 8 Deadlifts (same) +(135/95)

- 12 Box Jump Overs (24/20)