Partner WOD: 4 Rounds For Time!

40 WB Shots (synchro air squat)

600m ROW

30 Burpee Broad Jumps

600m ROW

40 Double DB Lunges

600m ROW

Dumbbell  (50/35)  s(35/25) +(barbell)

WB (20/14) s(14/10) +(barbell)

Barbell +(115/80) Thrusters and Back Rack Lunges w/ barbell

STRENGTH : 8 Rounds (x:1)

- 3 Deadlifts @ 80%

1 MIN REST Between Rounds

WOD : For Time! [ 20-MIN CAP ]

- 400m RUN

- 50 Bench Presses (135/95) s(115/70)

- 400m RUN

- 50 H.R. Push Ups s(From Knees)

- 400m RUN

- 50 Burpees to Target

- 400m RUN

+ for Bench = (100% BW / 80% BW)

Baseline Re-Test Day!

STRENGTH : 10-MIN EMOM

- 3 Back Squats ( @ 65% )

WOD : 4 Rounds For Time!

- 10 Power Snatches

- 10 Bar Facing Burpees

- 10 Power Cleans

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

Tabata (20s:10s) This! (4:1)

- OH Plate Lunges (45/35) s(35/25) +(jumping)

- Plate Twist Taps (same - per side) +(T2B)

- Cal Bike

- Plate Snatches (same) +(75/55 bb)

- Plate Thrusters (same) +(75/55 bb)

Score = Total Reps