STRENGTH : 10-MIN EMOM

- 25sec AMRAP Gymnastics

PU/C2B/BMU/RMU/T2B/K2E/TuckUps

WOD : For Time!

8-7-6-5-4-3–2-1 Deadlifts

40-35-30-25-20-15-10-5 DU

Rx(275/195) Rx+(315/225)

S(185/125) S+(225/155)

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

- 3 Hang Power Cleans (135/95)

- 6 Push Ups

- 9 Air Squats

S(95/65) S+(115/80) Rx+(165/114)

STRENGTH : For Quality!

Build up to heavy as possible Hang Squat Clean + additional Front Squat.

Then complete 8 Sets at that weight.

STRENGTH : Death By…[ 15-MIN CAP ]

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

Hyrox Option: WB Shots

( @ race weight, increasing by 2 )

Partner WOD : For Time!

1000m ROW & SKI

50 DB Box Step Overs*

800m ROW & SKI

40 DB Box Step Overs*

600m ROW & SKI

30 DB Box Step Overs*

400m ROW & SKI

20 DB Box Step Overs*

200m ROW & SKI

10 DB Box Step Overs*

rx(50/35) s(35/25) +(65/45) @ 24”/20”

*partner dead hang

WOD : For Time!

7-6-5 Snatches (115/80) +(135/95)

15-10-5 V-Ups +(K2E)

5-4-3 Snatches (135/95) +(155/110)

20-15-10 Tuck Ups +(T2B)

3-2-1 Snatches (155/110) +(175/125)

25-20-15 Abmat Sit Ups +(GHD)

Scaled+ (95/65)(115/80)(135/95)

Scaled (same as S+ but C&J)

STRENGTH : Strict Press or Bench

Build up to Heavy 3,

Then complete 6x2

WOD : For Time!

- 30 Burpee BJO (24/20) +(30/24)

- 40 Calorie Row

- 30 Deadlifts (255/175) +(315/225)

- 40 Calorie Row

- 30 Burpee BJO (24/20) +(30/24)

Hyrox Option : Sub Deadlifts for Sandbag Clean from ground to back rack.

STRENGTH : 4 Rounds For Quality!

- 10 Single Arm DB Bent Over Rows