WOD : 5 Rounds For Time!

- 50-40-30-20-10 Sit Ups

- 10-10-10-10-10 Back Squats

- 10-20-30-40-50 Double Unders

S(155/110) S+(185/125)

Rx(225/155) Rx+(255/180)

*Racks Allowed

STRENGTH : 8 Rounds For Quality!

- 5 Z-Presses (per arm - go by feel)

STRENGTH : 12-MIN EMOM

- 3 Tempo Deadlifts

(4 sec up 4 sec down @ 60%)

Partner WOD : 4 Rounds For Time!

- Partner A runs big lap s(small lap)

- Partner B rows 250m/200m

Then Switch!  After athlete does both…

100-75-50-25 WB Shots (20/14) s(14/10)

15-15-15-15 Synchro Burpees

STRENGTH : 30 Reps For Quality!

- Pause @ Hang into

- High Hang Squat Clean (increasing)

WOD : 20-15-10 For Time!

- Devil Presses (50/35) +(65/45) s(35/25)

- Pull Ups +(C2B) s(Jumping C2B)

STRENGTH : 10-MIN EMOM

20sec AMRAP Weighted Jump Lunges

Partner WOD : 4 Rounds For Time!

- 500m Ski

- 40 Alt Arm DB Hang C&J (50/35)

- 30 Alt Arm DB Devil Press (same) s(35/25)

- 20 DBall Squats (100/70) s(70/50)

- 10 DBall Over Shoulder (same)

WOD : 30-MIN AMRAP

- 1 Deadlift

- 5 T2B

- 10 Box Jump Overs (24/20)

- 15 Push Ups s/s+(10 Push Ups)

Step down required for BJO

s+(255/175) s(205/145)

Rx(315/220) Rx+(365/255)