STRENGTH : Deadlifts E2MOM

3-4-5-4-3-4-5 @ 80%

Partner WOD : 14-MIN AMRAP

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

While partner rows 2000m/1600m

[switch every 200m/160m until completion then partition WB shots remainder of time for score]

STRENGTH : Back Squats (x:2)

- 5 Reps @ 70, 73, 75, 77, 80%

WOD : 6 Rounds For Time!

- 7 S2OH (115/80) +(135/95)

- 5 Snatches (same) s(95/65)

- 30 Air Squats

STRENGTH : 4 Rounds For Quality

84’ Double KB Banded Farmer Carry

Partner WOD : 16 Rounds For Time!

- 16 WB Russian Twist Taps (20/14) s(14/10)

- 8 DB Goblet Squats (50/35) s(35/25)

- 4 Burpee DB Box Step Overs (same)

While partner completes 250m/200m ROW

STRENGTH : 25 Muscle Snatches

Start at 65% and increasing

WOD : For Time! (Any Order)

- 50 T2B s(75 Toes Above Hips)

- 50 Pull Ups s(100 Ring Rows)

- 50 Thrusters (95/65) s(75/55)

STRENGTH : 12-MIN EMOM

- 2 Quiet Tempo Deadstop Deadlifts

(3sec up, 3sec down, deadstop @ 75%)

HYROX WOD : 16-MIN AMRAP

Run Small Lap E2MOM, then

- Max WB Shots (odd 20/14) s(14/10)

- Max Cal Ski (even rounds)

Score = Total Reps

CrossFit WOD : 16-MIN AMRAP

E2MOM : 25 Double Unders +(40)

- Max Hang Cleans (odd 95/65) s75/55

- Max Lateral Burpees OTB

Rx/S for CrossFit

Hx/Hs for Hyrox