Partner Murph Prep : For Time!

- 150 Pull Ups +(150 C2B)

- 300 Push Ups +(200 HSPU)

- 450 Squats +(250 Pistols)

- 6000m ROW / 360 Cal Air Bike

STRENGTH : 9-MIN EMOM (4:1:4)

- 3 Push Presses ( @ 75% )

Partner WOD : 5 Rounds For Time!

- 30 Synchro Abmat Sit Ups

- 18 Squat Cleans (155/105) +(185/130)

Scaled (120/85)

Solo - 30 Sit Ups / 9 Squat Cleans

STRENGTH : High Hang Power Cleans

- 3 Rounds of 5 @ 75%

- 3 Rounds of 3 @ 80%

- 3 Rounds of 1 @ 85% / 90% / 95%

WOD : 16-MIN AMRAP*

*400m RUN E4MOM

Then AMRAP of…

- 10 DB Box Step Overs @ (24/20)

- 6 Alt DB Devil Presses (50/35)

Scaled (35/25) Rx+(65/45)

Running @ 0/4/8/12

STRENGTH : 13-MIN EMOM (6:1:6)

2 Tempo Deadlifts @ 55%

( 5sec UP - 5sec DOWN )

WOD : 10 Rounds For Time!

- 3 Power Snatches (135/95) s(105/75)

- 3 Bar Facing Burpees

STRENGTH : High Hang Power Snatches FQ!

- 3 Rounds of 5 @ 75%

- 3 Rounds of 3 @ 80%

- 3 Rounds of 1 @ 85% / 90% / 95%

WOD : 10 Rounds E90sec

- Descending Ladder Pull Ups +(C2B or 1:2 MU)

- 20 Double Unders

- Max Push Press (95/65) +(115/80)

Score = Total Push Press

No Racks Allowed. Scaled (75/55)