Strength Metcon (AMRAP - Reps) EMOM 10 Min 5 Front Squats (RX 65-70%) (Mod: #115/75) + Max Double Unders Metcon Metcon (AMRAP - Rounds and Reps) 12 Min AMRAP 20 Wall Balls #20/14 10 T2B (Mod: Hanging Knee Raises) 50m Run

Partner WOD Partner 1 100 Cal Row 80 Cal Bike 600m Sandbag Shuttle Run #50/35 Partner 2 Completes 1 Round (Before Switching) 5 DB Squat Clean Thrusters #50/35 3 Tire Flips 1 Rope Climb Cap 30 Min

Strength Push Press (5x4 All sets @ the same weight!) Metcon 12 Min AMRAP 30/25 Cal Assault 30 Thrusters (RX #75/55) (Mod: #45/35 or DB #20/15)

Metcon 4 Rounds 1 Min @ each Station 20 Sec Transition - Sled Push (#90/45) - Power Clean (RX+ #155/105) (RX #135/95) (Mod: #75/55) - Ball Slam Cluster (RX+ #50/35) (Rx #50/35) (Mod: #25/15) - STOH (RX+ #155/105) (RX #135/95) (Mod: #75/55)

Metcon 3 Rounds 500m Row Sprint Rest 90 Sec Between efforts 14 Min AMRAP 10 Power Snatch (RX #95/65) (Mod: #45/35) 10 Bar Facing Burpees 35 Double Unders (Mod: Weighted Singles)

Metcon (Time) 200m Run 50 KB Swings 200m Run 50 Front Squats (RX #115/75) (Mod: KB Goblet Squat #35/26) 200m Run 50 Pull Ups (Mod: Jumping Pull Up/ Ring Row) 200m Run 50 Wall Balls (RX #20/14) (Mod: #14/8) 200m Run

Metcon (3 Rounds for reps) X3 6 Min AMRAP 50m DB OH Carry (RX #50/35) (Mod: #35/20) 8 Box Jumps 24/20 16 DB Snatch (RX #50/35) (Mod: #35/20) 8 T2B (Mod: Knee Raises) Score each 6 Min AMRAP Separately!

Partner WOD Metcon (Time) "Don’t put them down" 80/60 Cal assault bike *partners switch every 10 cals *while 1 partner works on bike other must hold 50/35 DB’s. *200m partner run every time the DB’s get put down. ———————————— Directly into Partner Double DT. 10 Rounds 12 Deadlifts #50/35 9 Hang Power Cleans 6 STOH DB’s must not be put down throughout or 200m partner run penalty. Partners can change at any point.)

Metcon 3 Rounds 1 Min @ ea Station - Cal Row - Weighted Step Overs (RX #50/35 24/20) (Mod: #35/20 20") - KB Hang Snatch (RX #53/35) (Mod: #26/18) - Deadlift (RX #155/105) (Mod: #115/75) - REST

Metcon 150 Wall Balls #20/14 *Every Drop 10 Pull Ups + 10 Push Ups CORE 7 Min AMRAP Max Crocodile Crawl #5/2.5