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PART I
STRENGTH
10 Min EMOM:
3 Squat Cleans (Build to 3 RM)

PERFORMANCE
10 Min to Complete:
50 Cal Row
30 Squat Cleans (135/95)

CONDITIONING
10 Min AMRAP:
C2C Run
15 Dbl Rus. KBS
10 Dbl KB Thrusters
5 Burpees

WOD
W/Partner
Min 0-8:
ME Cal Bike (Alternate Every Min)
– Rest 2 Min –
Min 10-18:
AMRAP
30 Sandbag GTO
30 Sandbag Step-Ups (24/20)
– 2 Min Rest –
Min 20-28:
AMRAP
Alternate Rounds w/Partner
10 Cal Ski
15 American KBS (24/16)

PART I
STRENGTH
12 Min EMOM:
O: 5 Bench Press (Build)
E: 10 1-Arm KB Row (5 Ea)

PERFORMANCE
12 Min EMOM:
1. 10 Band Pushups
2. 12 Plate Bent Over Rev. Fly
3. 10 DB Curl & Press

CONDITIONING
12 Min AMRAP:
15 Cal Row
3 Rounds of “Cindy”

PART II
5 Rounds:
20/15 Cal Row
12 T2B
12 1-Arm DB C&J (50/35) (6 ea Arm)

PART I
STRENGTH
12 Min EMOM:
Build to 3RM Deadlift
*No Touch & Go Reps

PERFORMANCE
12 Min EMOM:
1. 12 Bulg. Split Squats
2. 12 1-Leg RDL
3. 12 DBL KB FSQ

CONDITIONING
12 Min AMRAP:
200m Run
20 Sandbag Lunges
15 Sandbag Jumping Squats

WOD
4 Rounds:
50 DU
20 WBS (20/14)
10 Burpee Plate GTO (45/25)

W/ PARTNER

15 Burpee Plate GTO (in unison) 45/25
50 BJ (24/20)
15 Burpee Plate GTO
50 Cal row
15 Burpee Plate GTO
50 DB Snatch (in unison)

W/ PARTNER
* switch EVERY 5 reps per movement EXCEPT ON THE DL/BSQ round

10 Hang Snatch (75/55)
10 P. Snatch
10 OHS

10 Hang cleans (95/65)
10 P. cleans
10 Thrusters

PARTNER 1:
15 DL (135/95)
15 BSQ

100 DU (share reps)

PARTNER 2:
15 DL (135/95)
15 BSQ

(resume sharing reps until complete)

10 Hang cleans (95/65)
10 P cleans
10 Thruster

10 Hang snatch (75/65)
10 P Snatch
10 OHS