WOD : 14-MIN AMRAP (4:1:4:1:4)

- 8 Thrusters

- 31 Double Unders

(95/65) +(115/80) s(75/55)

STRENGTH : 1-2-3-4-5-4-3-2-1 FQ!

- Front Squats @ 80%

Partner WOD : 3 Rounds For Time!

- 40 US KBS (53/35) +(72/53)

- 40 KB Goblet Squat (same) s(35/26)

- 40 Burpee to Target

- 400m RUN s(200m)

STRENGTH : 8 Rounds For Quality!

- 3 Deadstop Deadlifts @ 75%

STRENGTH : 5 Rounds For Quality!

- 5 Back Squats ( @ 75% ) right into

45 sec run out and back.

WOD : 3 Rounds For Time!

- 20 Cal Bike s(15/12 Cal)

- 15 Pull Ups +(C2B)

- 10 Snatches (115/80) +(135/95) s(95/65)

STRENGTH : 10-MIN EMOM

- 5 Over and Backs ( @ 60% of strict )

Partner WOD : 5 Rounds EACH FT!

- Partner A Rows 250m/200m

- Partner B Completes

- 18 Push Ups

- 15 Double DB Deadlifts (Hyrox KBs)

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

Switch after BOTH athletes complete their part.

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

KBs (Race Weight)

STRENGTH : 10-MIN EMOM

- Unbroken Sets of 6-12 T2B

or 25 sec AMRAP if NOT U/B

WOD : 9-8-7-6-5-4-3-2-1 For Time!

- Squat Cleans (165/115)

- Burpees OTB and Back

S(105/75) S+(135/95) Rx+(205/145)