Warm Up For- 26.1 20 wall-ball shots 18 box step-overs 30 wall-ball shots 18 box step-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box step-overs 30 wall-ball shots 18 box step-overs 20 wall-ball shots Time cap: 12 minutes ♀ 10-lb (4-kg) medicine ball to a 9-foot target, 20-inch box ♂ 14-lb (6-kg) medicine ball to a 10-foot target, 20-inch box When Done Back Squat 5X5

Warm-Up - 10 min 200m jog 10 med-ball cleans 10 push-ups WOD (18 min) — Teams of 2 Partner A: 10 wall balls + 8 KB swings + 6 burpees + 2 Sit Ups Partner B: DB Farmers Hold Switch each round 1k Row For Time

Warm-Up 2 rounds 10 Jumping jacks 12 Band pull-aparts 10 Push-ups 10 Ring rows 1k Row For Time Strength Superset Weighted Push-Ups  5 × 8 Strict Pull-Ups 5 × 8 Accessory – 3 rounds 12 DB chest flys 10 Single-arm DB rows (each) 30-sec hollow hold WOD – 3 rounds (Cap 14 min) 15/12 cal row 12 DB push presses 9 Toes-to-bar 6 Burpees