STRENGTH : 25 Reps For Speed!

- Deadstop Deadlifts ( @ 70% )

WOD : 5 Rounds For Time!

- 15 Snatches (75/55) s(55/40) +(95/65)

- 13 Box Jump Overs (24/20) +(30/24)

- 11 T2B

- 200m RUN

STRENGTH : 10-MIN EMOM

- 2 Push Jerks

( 6 Rounds @ 80% )

( 4 Rounds @ 85% )

Partner WOD : 12-MIN AMRAP

[ Ascending Ladder ]

- Power Clean (155/110) +(185/130) s(135/95)

- C2B +(BMU) s(Pull Up)

1,1

2,2

3,3

Etc….

Increase 1 rep per movement each round

STRENGTH : 20 Reps For Quality!

- Heavy High Hang Squat Cleans

WOD : 4 Rounds For Time!

- 10 Lateral Burpees OTdb

- 20 dB Hang C&J

- 20 dB OH Lunges

- 40 Double Unders

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

Alternating leg on lunges is required.

Alternating arms is NOT required.

STRENGTH : 20 Reps FQ (x:30s)

- 3 Sec Pause Squat ( @ 80% )

Partner WOD : 40-30-20-10 For Time!

- Hang Squat Cleans (115/80) +(135/95)

- S2OH (same) s(95/65)

- T2B s(synchro Abmat sit ups)

Then, Buy-Out : 200 DU +(300) s(100)

WOD : 30-MIN AMRAP

-  5 OHS (115/80) s(95/65) +(135/95)

- 10 Box Jumps (24/20) +(30/24)

- 15 Push Ups s(Knee Push Ups)

- 200m ROW