STRENGTH : Row or Ski (x:x)

Score 1) 1000m For Time!

Rest 1:1 and Repeat

Score 2) Time Diff between attempts

Partner WOD : 5 Rounds For Time!

- Team Big Lap s(Small Lap)

50-40-30-20-10 of…

- Synchro Squat Ping Pong WB Shots

- Team Big Lap s(Small Lap)

50-40-30-20-10 of…

- Burpees +(synchro)

STRENGTH : 10-MIN EMOM (25s:35s)

- 25 sec Max Box Jump Overs

WOD : 3 Rounds For Time!

- 10 Power Cleans (135/95) s(95/65)

- 15 T2B s(2x Abmat Sit Ups)

- 20 Front Squats (same) s+(115/80)

WOD : EMOM For As Long As Possible:

- 7 Thrusters (75/55) s(45/35 Plate)

- 7 Pull Ups s(Ring Rows 1:1)

- 7 Burpees

HYROX:

- 7 WB Shots (20/14) s(14/10)

- 7 DBall Lunges (70/50) s(53/35 KB)

- 7 Burpees

STRENGTH : Deadlifts ( @ 75% )

Complete unbroken sets of

5-4-3-2-1-2-3-4-5

with as little rest as possible. 

STRENGTH : 5 Rounds E2MOM

- 10 Strict Presses (@ 60% NO Racks)

WOD : 6 Rounds For Time!

- 12 Deadlifts (155/105) +(185/130)

- 9 Burpee OTB

- 6 Power Cleans (same) s(135/95)

- 30 Double Unders s(shoulder taps)

WOD : For Time (x:2)

EACH Station: 2 Rounds,

Then, Erg Buy-Out,

Then, REST 2 MIN.

#1) 400m RUN into 30 DBall Squats

#2) 400m RUN into 25 Burpees To Target

#3) 400m RUN into 30 DBall Lunges

#4) 400m RUN into 30 DBall OTS

Solo: 500m ROW Buy-Out

Partner: 2x Reps; 1000m SKI Buy-Out