WOD : For Time!

500m-400m-300m-200m-100m ROW

5-4-3-2-1 Small Laps

50-40-30-20-10 WB Shots (20/14) +(30/20) s(14/10)

50-40-30-20-10 Walking Lunges

*60 Shoulder Taps +(30’HSW) s(from knees) @ end of EACH round.

STRENGTH : E2.5min for 5 Rounds

- 3 Strict Presses ( @ 75% )

- 4 Push Presses

- 5 Push Jerks

Partner WOD : 15-MIN AMRAP

- 20 Pull Ups +(C2B)

- 30 Snatches (75/55) +(95/65)

- 40 Box Jump Overs (24/20) (step down)

STRENGTH : 12 Reps - E90sec

- Squat Clean (@ 75% of F.Squat 1RM)

WOD : 5 Rounds For Time!

25-20-15-10-5 T2B s(2x Sit Ups)

20-16-12-8-4 Lateral Burpees OTB

15-12-9–6-3 Deadlifts (225/160) +(275/195) s(185/130)

STRENGTH : 5 Rounds E2MOM

- 5 Front Squats ( @ 75% )

WOD : For Time!

- 25 HSPU s(2x Push Ups) +(WFHSPU)

Then 3 Rounds of…

- 10 Power Cleans (155/105) s(115/80)

- 20 Box Jump Overs (24/20) s(step over)

Then 25 S2OH (same weight)

Rx+(185/130) @ (30”/24”)

WOD : For Time!

10-20-30-40-50 of…

- Calorie Row

- Double Unders

into 40-30-20-10 of…

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

- WB Bear Hug Lunges (same)

- WB Russian Twists (per side)