STRENGTH : Hang Power Cleans

- 10 Rounds of Heavy 2 (Pause @ Hang)

WOD : For Time!

35-25-15-5 Hang Alt Arm DB Snatches

20-15-10-5 BB Thrusters

10-10-10-10 DB Russian Twist Taps

Scaled 35/25 DB - 75/55 BB

Rx 50/35 DB - 95/65 BB

Rx+ 65/45 DB - 115/80 BB

STRENGTH : 10-MIN EMOM

- 2 Pause Back Squats ( 5 sec @ 75% )

Partner WOD : 15-MIN AMRAP

- Max Calorie Row and

- Complete 10 Rounds of…

5 Deadlifts (265/185) +(305/215)

10 Pull Ups +(C2B)

15 Air Squats

SCORE = Total Cal

S+(225/155) S(185/130)

Switch every round, then partition reminder row as desired. If 10 Rounds is not complete, score = 0.

STRENGTH : 8 Rounds For Quality! (x:1)

- 5 DB Z-Presses (per arm)

WOD : 14-MIN AMRAP

- 8 Pull Ups +(C2B)

- 8 Alt Hang DB Snatches

- 8 Goblet Squats

s(35/25) Rx(50/35) +(65/45)

WOD : 8 Rounds For Time!

- 500m ROW

- 6 Lateral Burpees OTB and Back

- 10 Deadlifts (165/115) s(135/95) +(205/145)

- 5 Hang Squat Cleans (same)

[ 32-MIN CAP ]

STRENGTH : 15-MIN EMOM

- 2 Hang Muscle Snatches ( @ 70% )

WOD : 3 Rounds For Time!

- 20 T2B

- 30 DB Lunges (50/35) s(35/25) +(65/45)

- 40 DB S2OH (same)