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200m run 200m row rest 1min 200m run 200m ski rest 1min 200m run 15/12 cal bike rest 3:00…repeat 3x pace the run push on the machine Then…,

Partner WOD: 100 cal + 100 Man makers (pushup/row/row/thruster) + 100 Women makers (pushups/row/row/decils press) + 100 Cals Warmup Muscle snatch + snatch balance then.., 1 Snatch pull + 1 Power Snatch + 1 Snatch. x 5 working sets Then.., Warmup Muscle clean + Tall jerk + pause dip Then.., 1 Clean pull + 1…

Leg strength Every 2min X 6 6 Back rack reverse lunges 6/6 + 8 Deadstop DB row e/s Then.., For time: 9-7-5 Clean and jerks Burpee over bar 8min cap @10:00 7 Rounds 200m row 1-2-3-4-5-6-7 Thruster.

EMOM x 3min. 45sec. Plank EMOM x 3min. 12/9 Cal Row Then.. Conditioning 10-20-30-40-50 cal Between each set run 200m or KBS Then.., 10 Rounds 6 T2B/10 knee raises 3 Power snatches 135/95

5 Rounds x Every 2min 5 Push press 135/9 + 10 Tri push downs into 5 rounds x Every 2min 5 Strict press 95/64 + 10 banded press then…, 20min Amrap 10 Bench press 40 Dus/80 s 20 situps

3 Rounds 10 Bend and bow 10 Lizard Then.., For time: 25min cap Buy in: 1000m row/ski -into- 4 Rounds 6 Burpees deadlifts 50/35 9 pullups 12 Db push press -into- 4 Rounds 6 devils press 200m row Then.., Deficit Deadlifts 6 sets Every 90sec 3 Deficit DL @55%. :3up/:3down + 12 Elevated Cycle squats

Warm-up 200m run 10-1 mini band lateral walk 20 Air squats 20 Glute bridge ups :30 Btm squat hold 200m run then.., 10 cossack squats 10 lizards 2x then.., 10 Empty bar back squats -build to 75% then… Every 2min x 6 8 Back squats @80.85.90.100%+. Use your 10RM them.., EMOM12 Min 1: 15 wall…

3 Rounds 15/12 cal row 15-20 Banded curls 15/12 cal ski 15-20 Banded tricep ext Then.., 40 situps -into- 3 rounds 10 windmills e/s 10 Strict hanginf leg raises 10 Palloff press e/s 30 flutter kicks -into- 40 situps Then.., Bench press 5sets : 10 reps 15 standing DB curls 15 Dips x4

For Time: YGIG 6 Rounds 5 Deadlifts 10 Pullups/C2b/banded 200m sprint right into.. 2001m row/ski split every 250m Right into… 8 rounds 10 Deadlifts 10 pushups 30 DU/60sinlges Snatch Warm-up —> Positional Awareness Then…, *Snatch + Hang (blw) Snatch – Start @ 60% x 1 x 2 *You may choose to Pwr Then…, *Clean +…

10 Lizards 10 Downdog 20 Shoulder taps 20 Glute bridges 30 High knees 30 Butt kicks Then.., 100m run 10 Up downs 10 Reverse lunges 3x Then.., Every :75 x 10 Build to a Thrusters 2RM off the floor. Then.., 4 RFT 200m run 5/5 SA DB CnJ 5 Burpee box jump 10min Cap Rest…