STRENGTH : 12 MIN EMOM

- 2 Tempo Deadlifts

( 3 sec up 5 sec down @ 75% )

WOD : 3 Rounds For Time!

- 75 Double Unders

- 500m ROW

- 25 DB Squats (50/35) +(75/55 OHS s(35/25)

STRENGTH : 11-MIN EMOM

- 6 Front Rack Lunges ( @ 70%)

- HYROX: 3x Sandbag Lunge Complex

(1 clean onto back into 1 lunge per leg)

WOD : 10 Rounds For Time!

- 3 Burpee Box Jump Over (24/20)

- 6 Right Arm DB Hang C&J (50/35)

- 3 Burpee Box Jump Over (24/20)

- 6 Left Arm DB Hang C&J (50/35)

(step down for BJO, no jumping off)

Rx+(65/45) Scaled(35/25)

Hyrox: sub DB Hang C&J for DB Thrusters instead.  Same weight.

STRENGTH :  Push Presses FQ!

2x7 @ 60%

2x5 @ 70%

2x3 @ 80%

2x1 @ 90%

WOD : 3 Rounds For Time!  (x:2)

- 45 Air Squats

- 30 Push Ups

- 15 C2B s(Pull Ups) +(10 BMU)

** 2-MIN REST Between Rounds **

STRENGTH : Back Squats For Quality!

2x7 @ 60%

2x5 @ 70%

2x3 @ 80%

2x1 @ 90%

WOD : 14-MIN AMRAP*

- Max Calorie Row

*8 Alt Arm Devil Presses E2MOM

[ @ 0/2/4/6/8/10/12 ]

Rx(50/35) s(35/25) +(65/45)

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