SKILL : 10-MIN EMOM

- 35 sec AMRAP of Jump Rope

“Spencer Kerr” Partner WOD : 8 RFT!

- 12 S2OH

- 5 Synchro Pull Ups +(C2B)

- 5 Synchro T2B

- 24 F.Squats

- 31 Double Unders

S(95/65)

S+(115/80)

Rx(135/95)

Rx+(165/115)

Partner WOD : 3 Rounds For Time!

- 400m Team RUN

- 40 Burpee Broad Jumps +(Burpee Box Jumps to 30”/24”)

- 400m Team RUN

- 60 Alt Arm DB Snatches (50/35) +(65/45)

- 400m Team RUN

- 80 DB Goblet Squats (same)

** 3-MIN REST Between Rounds **

STRENGTH : 10-MIN EMOM

[ ODD ] : 5 Bench Presses ( @ 75% )

[ EVEN ] : 40 sec AMRAP Double Unders +(Crossover DU)

WOD : 15-MIN AMRAP (3:1:3:1:3:1:3)

- 4 Snatches (115/80) s(95/65)

- 8 Deadlifts (same) +(135/95)

- 12 Box Jump Overs (24/20)

STRENGTH : 5 Rounds For Quality!

- 5 Snatch Grip Deadlifts

( @ 110% Of 1RM Snatch )

( work on all positions up and down)

Partner WOD : 4 Rounds Time!

- Accumulate 500m ROW

- 20 Pull Ups +(20 C2B or 10 BMU)

- 21-18-15-12 Thruster Ladder

S (75/55) (95/65) (115/80) (135/95)

Rx (95/65) (115/80) (135/95) (155/110)

Rx+ (135/95) (155/110) (175/125) (195/140)

STRENGTH : 8 Rounds For Quality!

- 3 Front Squats ( @ 75% )

- 30sec AMRAP L-Sit

WOD : 4 Rounds For Time!

-  8 Lateral Burpees OTB

- 10 Hang Clean (115/80) +(135/95)

- 12 S2OH (same) s(95/65)

- 14 T2B s(Kipping High Knees)