STRENGTH : Back Squats FT

1-2-3-4-5-4-3-2-1 @ 80%

Partner WOD : For Time!

- 100/80 Cal Bike

- 100 Double DB Snatches

Rx(50/35) s(35/25) Rx+(135/95 bb)

Partner STRENGTH : Accumulate FT!

8 MIN of Heavy DBall Hold then

8 MIN of Dead Hang

OR

10 MIN of Heavy Double KB/DB Hold

(Suitcase Carry / Farmer Carry)

1 person at a time, I go, you go.

Partner WOD : 3 Rounds For Time!

- 50 Alt Arm DB Devil Presses

- 50 Alt Arm Hang DB Squat Cleans

- 50/40 Cal Row (Ski for HYROX)

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

s(35/25) s+(40/30)

STRENGTH : 7 Rounds E90sec

- 5 DB Strict Press (per arm)

WOD : For Time!

- 10 Lunges @ Start of EACH Rd

9-8-7-6-5-4-3–2-1 of…

- Deadlifts (225/155) s(135/95)

- Pull Ups +(C2B) s(2x Ring Rows)

Rx+ (275/195) S+(185/125)

10-9-9

10-8-8

10-7-7…

…10-1-1

STRENGTH : 10-MIN EMOM

- 6 Dball / Sandbag Lunges (HYROX)

- 3 Heavy DBall Clean

Partner WOD : 12 Rounds For Time!

- While Partner A Accum. 3000m ROW

- Partner B Does 1 Round of…

5-4-3-2-1

- WB Shots (20/14) +(30/20) s(14/10)

- Burpees

Then Switch.

Rx+ (95/65) Thrusters w/ Lateral Burpee OTB

WOD : 15-MIN AMRAP (3:1:3:1:3:1:3)

- 5 Snatches

- 10 Push Ups

- 15 Squats

Rx(115/80) Rx+(135/95) s(95/65)

STRENGTH : 20 Reps For Quality!

- 5 sec Pause Back Squat ( @ 75% )