A: Core Prep
9 min EMOM
1.40 sec plank
2.15 V-ups
3.30 sec hollow body hold
B: Deadlifts -1x10 at 50%, 1x8 at 60% and 3x6 at 70%, 1x4 at 72.5%
C: Alternating DB bicep curls 3x10 (per arm)
D: AGOQ #5
27-21-15-9
Cal row and thrusters
A: Core Prep
9 min EMOM
1.40 sec plank
2.15 V-ups
3.30 sec hollow body hold
B: Deadlifts -1x10 at 50%, 1x8 at 60% and 3x6 at 70%, 1x4 at 72.5%
C: Alternating DB bicep curls 3x10 (per arm)
D: AGOQ #5
27-21-15-9
Cal row and thrusters
Partner WOD
Switching every round
20-2 of T2BS (going down by 2s)
Paired with
10-1 of sandbag cleans (touch and go ideally not over the shoulder)
Rest exactly 3 mins
6 rounds (switching every round)
10 BBJO 24"/20"
40' of HW