STRENGTH : 10 Rounds For Quality!

- 2 Heavy Hang Cleans

[ power/squat option - up to athlete ]

WOD : 15 Rounds For Time!

- 3 HSPU +(SHSPU)

- 2 Snatches (115/80) +(135/95)

- 1 OHS (same) s(95/65)

Barbara WOD : 5 Rounds For Time!

- 20 Pull Ups

- 30 Push Ups

- 40 Sit Ups

- 50 Squats

** REST 3 MIN ** After EACH Round

Goal is to move fast. Full range of motion. And keep each round within 30-90sec of each other.

STRENGTH : 5 Rounds E2MOM

- 10 Strict Presses ( @ 60% )

Partner WOD : 20-MIN AMRAP

- 500m ROW

- 50 WB Shots (20/14)

- 40 Alt Arm DB Snatches (50/35)

- 40 Box Jump Overs (24/20)

Scaled wb(14/10) db(35/25) bjo(step)

Rx+ wb(30/20) db(65/45) bjo(30/24)

STRENGTH : 12-MIN EMOM

- 2 Back Squats ( @ 80% )

WOD : 5 Rounds For Time!

- 10 Hang Power Cleans

- 8 Push Presses

- 6 Lateral Burpees OTB

- 40 Double Unders

s(75/55) Rx(105/75) Rx+(135/95)

[ 15-MIN TIME CAP ]

Partner WOD : 29-MIN AMRAP (5:3)

- 45/35/25/15 Thrusters (Ladder)

- 100 Double Unders s(70 DU)

- Then MAX Gymnastics

SCORE = Total Gymnastics Accumulated

Ring Row = 0.5 pt

Pull Up = 1 pt

C2B = 2 pt

MU = 4 pt

45 Reps- Round 1:

(95/65) +(115/80) s(75/55)

35 Reps- Round 2:

(115/80) +(135/95) s(90/65)

25 Reps- Round 3:

(135/95) +(155/110) s(105/75)

15 Reps- Round 4:

(155/110) +(175/125) s(120/90)