Complete strength in any order:
Sumo Deadlift- 5X2@85% or 5X5@RPE5
Pause Bench Press- 4X1@RPE10 or 4X5@RPE5
*25 min cap.

Complete 3 rounds:
20X- Wall Ball (20/14)
10X- DB Incline Bench (70/35’s)
20X- Jump Squat
10X- Pause Push-up (3 sec)

Low Bar Back Squat- 3X4@80% or RPE5
*14 min cap.

Partner WOD for time:
C1: 14-12-10-8.
BB Reverse Lunge (95/65) RL=2
*Partner Holds Wall Sit.

C2: 14-12-10-8.
DB Bench Press (55/35’s)
*Partner Holds Plate OH (45/35)

C3: 14-12-10-8.
Bike or Row (cals)
*Partner Rests

Complete for time: 20-16-12-8-4.
Pull-ups
Run 200Y
TTB
Run 200Y
BB Bent-over Row (95/65)
Burpees

Complete strength in any order:
BB Push Press- 3X5@75% or RPE5
Bench Press- 5X3@85% or RPE5
*20 min cap.

EMOM until the clock catches you.
DB Thruster (55/35’s)
*1st minute=1X, 2nd=2X, etc.

EC: Run 1 mile