STRENGTH : 10-MIN EMOM

- 2 Push Jerks (Pause @ Catch - 80%)

WOD : 12-MIN AMRAP*

-  5 Power Cleans (135/95) (165/115)

- 10 Push Ups s(Knee Push Ups)

- 15 Air Squats

*Complete 40 +(60) DU E3MOM

Scaled (105/75)

DU to be completed at 0, 3, 6, 9

Then continue AMRAP where left off

WOD : 35-MIN AMRAP

- 1 Big LAP s(1 Small LAP)

- 15 Air Squats

- 10 Push Ups s(5 Burpees)

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

- *1 C&J (165/115) +(205/145)

HYROX* sub C&J for 6’ Heavy Sled Pull

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)