SKILL : 10-MIN EMOM

- 30sec AMRAP of DU or HSW

Partner WOD : 42 Rounds IGYG FT!

-5 2fer1 WB Shots (20/14) s(14/10)

-3 T2B

-1 C&J (165/115) s(135/95) +(205/145)

[ 28-MIN CAP ]

2fer1 = 2 squats per WB shot

Alternate each movement

STRENGTH : 5 Rounds For Quality!

- Seated Sled Pulls (increasing weight)

WOD : 20-MIN AMRAP (9:2:9)

- 300m RUN (2 SMALL)

- 20 Odd Object Lunges

- 10 Object Facing Burpees

WOD #1 : 12-MIN AMRAP

Ascending Ladder (by 1)

- Deadlifts (225/155) s(185/125) +(315/220)

- T2B

** 10-MIN REST **

WOD #2 : 12-MIN AMRAP

Ascending Ladder (by 1/10)

- Thruster (115/80) s(95/65) +(135/95)

- Double Unders (10,20,30,40,50…)

STRENGTH : Push Press For Quality!

- 3x5 @ 75%

- 3x3 @ 80%

- 3x1 @ 85% - 90% - 95%

WOD : 40-30-20-10 For Time!

- WB Squat Cleans (20/14) +(30/20)

- Calorie Row s(32-24-16-8)

- WB Box Step Overs @ (24”/20”)

- WB Target Toss (same) s(14/10)

STRENGTH : 6 Rounds E2MOM

- 4 Back Squats ( @ last week’s 5RM )

WOD : 14-MIN AMRAP (2:1)

- 2 Cleans (Heavy Singles)

- 4 Deadlifts (same)

- 6 Lateral Burpees OTB

Score = Rounds + Reps (weight)