Partner WOD : For Time!

- 400m TEAM RUN +(800m)

- 80 Russian KBS (53/35) +(72/53)

- 80 Double DB Lunges (50/35) +(65/45)

- 20 Synchro DB Pull Thrus

- 40 Line Burpees (while partner double db farmer carry hold)

- 400m TEAM RUN +(800m)

- 60 Russian KBS

- 60 Double DB Lunges

- 20 Synchro DB Pull Thrus

- 40 Line Burpees (while partner double db farmer carry hold)

- 400m TEAM RUN +(800m)

- 40 Russian KBS

- 40 Double DB Lunges

- 20 Synchro DB Pull Thrus

- 40 Line Burpees (while partner double db farmer carry hold)

- 400m TEAM RUN +(800m)

- 20 Russian KBS

- 20 Double DB Lunges

- 20 Synchro DB Pull Thrus

- 40 Line Burpees (while partner double db farmer carry hold)

STRENGTH : 5 Rounds For Quality!

- 5 Tempo Bench Presses

( 5 seconds down, explode up )

WOD : 15-MIN AMRAP

- 3 Bent Over Rows or Power Cleans

- 9 WB Sit Ups (20/14) +(T2B)

- 15 DU +(27) s(double taps)

Score = Rounds + Reps (weight)

STRENGTH : 7 Rounds For Quality!

- 6 Back Rack Lunges

( 3 per leg - go by feel - increasing)

WOD : For Time!

- 400m RUN

- 500m ROW

- 21 Thrusters (95/65) +(115/80)

- 21 Burpees OTB

- 800m RUN

- 500m ROW

- 15 Thrusters (same) +(135/95)

- 15 Burpees OTB

- 400m RUN

- 500m ROW

-  9 Thrusters (same) +(155/110)

-  9 Burpees OTB

Hyrox Prep:

Sub Thrusters for 3x WB Shots

Sub Burpees for Burpee Broad Jumps

Murph Prep:

Sub Thruster for Front Squats (same)

Sub Burpees for 3x Push Ups

STRENGTH : 12-MIN (E30sec)

- Hang Muscle Snatch (increasing)

WOD : 15-MIN AMRAP (5:2:4:1:3)

- 9 Box Jumps (24/20) +(30/24)

- 6 Deadlifts (225/155) +(275/195)

- 3 Wall Walks +(18’ HSW)