Partner STRENGTH : For Quality!

- Accum 6 MIN of AHAP Odd Object Hold

- Accum 6 MIN of Dead Hang

* 1 person working at a time, max effort, switch after EACH break

WOD : 18-MIN AMRAP (3:2)

- 8 WB Target Toss (20/14) s(14/10)

- 7 WB Squats (same) +(30/20)

- 6 Burpee Box Jump Overs (24/20) +(30/24)

During 2 MIN “Break” - Complete 250m, s(150m), +(400m) RUN

STRENGTH : Back Squats FQ!

- 2 Rounds of 5 @ 75%

- 2 x 4 @ 80%

- 2 x 3 @ 85%

- 2 x 2 @ 90%

- 2 x 1 @ 95%

WOD : 15-MIN AMRAP

- 1 MIN Calorie Row

- 1 MIN Snatches (135/95) s(115/80)

- 1 MIN DB Box Step Over

Rx (50/35) @ (24/20) Scaled (35/25)

- 1 MIN REST

Score = Total Reps (4 Total Rounds)

WOD : 6 Rounds For Time!

[ 12-MIN CAP ]

- 50 Double Unders s(25 DU)

- 10 Deadlifts (225/155) s(185/125)

Rx+ Ladder

3 Rounds @ (225/155)

2 Rounds @ (275/185)

1 Round @ (315/225)

STRENGTH : 12-MIN EMOM

- 20 sec AMRAP Pull Ups/C2B +(Strict)

STRENGTH : 5 Rounds E2MOM

- 10 Push Presses ( @ 60% )

WOD : 3 Rounds For Time!

- 400m RUN

- 30 Air Squats

- 20 T2B s(Kipping High Knees)

- 10 Power Cleans (135/95) s(115/80) +(165/115)

Partner WOD : For Time!

Non Working Partner Accum. 6k ROW

While Working Partner completes

- 40 WB Shots (20/14) +(30/20)

- 20 Burpee BJO (24/20) +(30/24)

-30 DBall to 30” Box (100/70) s(70/50)

Then switch.

- 40 WB Shots (20/14) +(30/20)

- 20 Burpee BJO (24/20) +(30/24)

- 20 DBall Over Shoulder (same)

Then switch.

- 40 WB Shots (20/14) +(30/20)

- 20 Burpee BJO (24/20) +(30/24)

- 10 DBall Squats (same) +(150/100)

Then switch.

After ROW or WOD is complete. Pair may partition the remainder.