8min on/ 2min off x 4
A) 8min AMRAP individual:
200/250m row

10 kb swing
10 wallball
10 push up
10 plate gtoh
2min rest

B) 8min AMRAP, YGIG/SPLIT:

14 cal row (12 cal bike)

14 pull up

14 box jump/ box step up

14 burpee
2min rest


C) 8min AMRAP individual: 

200/250m row
10 kb swing

10 wallball
10 push up

10 plate gtoh

2min rest

D) 8min AMRAP, YGIG/SPLIT:

12 cal row (10 cal bike)
12 pull up
12 box jump/step up
12 devilspress
12 shuttle run

Partner WOD:
In 15 mins complete :
150/120 cal row (YGIG)
Every 3 mins complete
5 Syncro KB Goblet Thruster
10 Syncro USA swing
15m Syncro Walking Lunges

Rem. time AMRAP of the miniwod
Score : time + mini wod reps

REST 3 mins

In 15 mins complete :
150/120 cal row (YGIG)
Every 3 mins complete
5 Syncro KB Burpee DL
10 Syncro Sit Up
15 Partner WB

Rem. time AMRAP of the miniwod
Score : time + mini wod reps

KB @24/16kg

3-4 rounds for quality:
1min Dead Hang
15-20 Pallof Presses
:30 Copenhagen Hold L+R

40m walking lunges with DB's
20 strict pull-ups
30 cal bike erg
40 wallballs
20 push-ups
30 cal bike erg
20 power cleans
10 wallwalks

4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
2:00 Air bike

4 Rounds for quality
4 Jefferson curls
4 Russian pullover
4 Kneeling jump to box jump
2:00 Air bike

2 Rounds of (45sec ON/15sec OFF)
1) Bike for Cals
2) Weighted Box Step Overs
3) Burpee to Plate
4) Row for Cals
5) Farmers Walk
6) Wall Balls
7) Rest

shoulder & Th mobility

band resisted bear pos. birddog 4x5/5

side plank rotations w. DB 3x8/8

superset, 4x
5/5 one legged glute bridge
3 worm walk out

90/90 hip raises 4x8/8

For time

• 21 deadlifts
• 15 hang power cleans
• 9 front squats

♀ 225-lb deadlift, 155-lb hang power clean, 95-lb front squat
♂ 315-lb deadlift, 225-lb hang power clean, 135-lb front squat

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

3@barbell, 1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, sp-%, rest btw sets 2-3min

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-