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4 Rounds 400m run + 30 Double under/70s then.. 3 Rounds 300m run + 30 Air squats then.., 200m run + 10 Burpees Then.., Rain option 500m row/ski 300m 250m

Every :30 x 8 1 squat clean + 1-2 Front squats @60% @6:00 EMOM 10min M1: AMRAP :45 Cleans @60-65-70-75-80-85% M2: 30sec plank Then.., 5 Rounds 15 T2B 15 Alt db snatches 10 min cap then.., 8 sets of: :20 row/bike/ski/run :10 rest

Bear crawl D/B 20 Band pull aparts 20 Banded press Bear crawl then.., :15 Hang 10 Alt Lizard 5 Strict press 20 Shoulder taps 10 Down dog 5 Push press Then.., Every 2min x 4 5 Strict press (build) bear crawl d/b–slow! Every 2min x 4 5 Push press Build :40 Framers hold- Heavy Then..,…

30 Jumping jacks 30 High knees 30 Mountain climbers x2 200m run 20/15 cals 1:00 wall sit 2x 10 Air squats 20 walking lunges 10 Cossack 10 Alt lizard 20 Glute bridge then…, Back squats 6 empty bar 3 reps @40-50-55-60% continue to build to a 6 rep max for the day. then… Every 2:30…

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…, BB bench press 5 x 10 then.. :30 Alt vups :30rissian twist :30 flutter kicks rest 1:00 x3

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