Partner WOD : For Time!

800m-600m-400m-200m ROW

80-60-40-20 WB Shots (20/14)

800m-600m-400m-200m SKI

40-30-20-10 Burpees +(Synchro)

STRENGTH : For Quality!

Accumulate 4 MIN Dead Hang

Partner STRENGTH : 5 Rounds EACH!

- 150’ Double DB Farmer Carry *

* while partner DBall Bear Hug

[ 25’ down and back 3x ]

WOD : 21-15-9 For Time!

- Power Cleans (135/95) s(115/80)

- Ring Dips s(2x Push Ups)

S+ (135/95) w/ 2x Push Ups

Rx+ (add 3rd movement strict HSPU)

STRENGTH : 12-MIN to…

- Find 5RM Back Squat

HYROX: 25sec WB Squats EMOM

Partner WOD : 20-MIN AMRAP (IGYG)

- 1 Deadlift

- 3 T2B

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

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

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

Partner HYROX : 20-MIN AMRAP

- Accum 30 Cal Ski

- 20 Double KB Deadlifts

- 10 Synchro Lateral Burpees OTB

WOD : 3 Rounds For Time!

- 20 Walking Lunges

- 16 C2B +(8 BMU) s(16 Pull Ups)

- 12 F.Squats (135/95) +(165/115)

- 8 S2OH (same) s(95/65) s+(115/80)

- 4 Snatches (same)

STRENGTH : 5 Rounds For Quality!

- 5 Single Arm DB Strict Press (per)

Partner WOD : For Time!

50-40-30-20-10 Double DB Thrusters

100-80-60-40-20 Cal Row

25-25-25-25-25 Synchro OH DB Lunges

Rx(50s/35s) s(35s/25s)

Hyrox Partner WOD :

100-80-60-40-20 WB Shots (20/14)

100-80-60-40-20 Cal Row

40-40-40-40-40 Synchro Lunges

Solo :

50-40-30-20-10 WB Shots (20/14)

50-40-30-20-10 Cal Row

40-40-40-40-40 Lunges