STRENGTH : Front Squats (x:2.5)

- Double Bottom Bounce

3 Reps @ 60%, 65%, 70%, 75%

Partner WOD : 20-MIN AMRAP

- 40 T2B s(Toes Above Hips)

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

- 20 Dbl DB Snatches (50/35) s(35/25)

- 10 BJO (Each, IGYG) (24/20) s(step)

STRENGTH : Push Press FQ!

- Find 5RM ;

then complete 2-3-4-3-2 FT!

Partner WOD : 6 Rounds For Time!

- 20 Deadlifts* (H:KBDL 12’ Shuttle)

- 30 Synchro Lunges

- 40 Lateral Burpees OTB (H:BBJ)

- 500m Team RUN

(205/145) +(255/175) s(165/115)

*Partner Dead Hang (CrossFit version)

WOD : 7-6-5-4-3 For Time!

- Power Clean (115/80) s(95/65)

- Push Press (same) +(135/95)

- 2x C2B +(1:1 BMU) s(2x Pull Ups)

STRENGTH : Back Squats FQ!

- 4 @ 68%

- 2 @ 80%

- 4 @ 73%

- 2 @ 85%

- 4 @ 78%

- 2 @ 90%

- 4 @ 80%

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

- Max Box Jump Overs (CrossFit)

- Max DB Box Step Overs (HYROX)

- Max Kangaroo Jumps (Rx+)

Partner WOD : IGYG 15 Rounds FT!

CrossFit:

- 8 Lateral Burpees OTB

- 10 Hang C&J (105/75) s(75/55)

- 12 Front Rack Lunges (same)

Buy-Out : 1500m/1200m ROW

HYROX:

- 8 Burpees to Target

- 10 Alt Arm DB Hang C&J (50/35) s(35/25)

- 12 OH Plate Lunges (35/25) s(25/20)

Buy-Out : 1500m/1200m SKI

STRENGTH : Hang Power Cleans FQ!

- 9 Reps @ 75%

- 7 Reps @ 80%

- 5 Reps @ 85%

- 3 Reps @ 90%

- 1 Rep @ 95%

WOD : 3 RFT +(4 RFT)! (x:1)

- 10 T2B

- 30 DU s(15 Reps)

- 400m RUN

- 30 DU s(15 Reps)

- 10 T2B

REST 1 MIN