STRENGTH : 5 Rounds For Quality!

- 5 Tempo Bench Presses

( 5 seconds down, explode up )

WOD : 15-MIN AMRAP

- 3 Bent Over Rows or Power Cleans

- 9 WB Sit Ups (20/14) +(T2B)

- 15 DU +(27) s(double taps)

Score = Rounds + Reps (weight)

STRENGTH : 7 Rounds For Quality!

- 6 Back Rack Lunges

( 3 per leg - go by feel - increasing)

WOD : For Time!

- 400m RUN

- 500m ROW

- 21 Thrusters (95/65) +(115/80)

- 21 Burpees OTB

- 800m RUN

- 500m ROW

- 15 Thrusters (same) +(135/95)

- 15 Burpees OTB

- 400m RUN

- 500m ROW

-  9 Thrusters (same) +(155/110)

-  9 Burpees OTB

Hyrox Prep:

Sub Thrusters for 3x WB Shots

Sub Burpees for Burpee Broad Jumps

Murph Prep:

Sub Thruster for Front Squats (same)

Sub Burpees for 3x Push Ups

STRENGTH : 12-MIN (E30sec)

- Hang Muscle Snatch (increasing)

WOD : 15-MIN AMRAP (5:2:4:1:3)

- 9 Box Jumps (24/20) +(30/24)

- 6 Deadlifts (225/155) +(275/195)

- 3 Wall Walks +(18’ HSW)

Partner STRENGTH : Accumulate

- 10 MIN of Dead Hang (15-MIN CAP)

Partner WOD : For Time!

- 80 WB Shots (20/14) s(14/10)

- 80 Dbl DB Hang C&J (choose)

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

- 800m ROW

- 60 WB Shots (same)

- 60 Dbl DB Burpee Deadlifts (same)

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

- 600m ROW

- 40 WB Shots (same)

- 40 Dbl DB Snatches (same)

- 40 Dbl DB Box Step Overs (24/20)

- 400m ROW

- 20 WB Shots (same)

- 20 Dbl DB Thrusters (same)

- 20 Dbl DB Box Step Overs (step)

- 200m ROW

Score = Time (weight)

STRENGTH : 10-MIN EMOM (30s:30s)

- Max Box Jump Overs

or

- DB Box Step Overs

WOD : 21-15-9-15-21 For Time!

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

- Burpee Pull Ups

s(Empty Barbell Hang Snatches)