WOD : 30-MIN AMRAP

Round 1

500m ROW

1 Round of the 7's

Round 2

500m ROW

2 Round of the 7's

Round 3

500m

3 Rounds of the 7's

etc...

7's consist of :

-7 Hang Clusters (75/55) s(55/40)

-7 Burpees

-7 Box Jumps (24/20)

STRENGTH : Hang Muscle Snatches

- 3-MIN EMOM of Heavy 3 U/B

- 3-MIN EMOM of Heavy 2 U/B

- 3-MIN EMOM of Heavy 1

WOD : 5 Rounds For Time!

- 21 Walking Lunges

- 15 Deadlifts (135/95) +(185/125)

- 9 T2B

STRENGTH : 5 Rounds For Quality!

- 4 Pause Front Squats

(5-4-3-2 sec PAUSE @ 70%)

Happy Birthday Coach Jenn WOD : 5 Rounds For Time!

Buy-In: 100 SDLHP (45/35) s(35/25)

- 54 Double Unders

- 6 C&J Ladder (135/95) (155/110) (175/125)

[ Increase Weights After Every 10 Reps ]

Rx+ (175/125) (205/145) (235/165)

S/S+ (95/65) (115/80) (135/95) (155/110)

Scaled (starts at 95/65)

Scaled+(starts at 115/80)

STRENGTH - Find 5RM Bench Press - REST 2 MIN - 12 Reps AFAP

Rowing "NIELD" WOD : 5 Rounds For Time!
- 400m ROW
- 10 DEADLIFTS (225/155) +(295/205) s(185/125)
- 1-2-3-4-5 Rope Climbs

STRENGTH - 8x3 Back Squats ( @ 80% )

Half "DORK" WOD - 3 Rounds For Time!
- 60 Double Unders
- 30 KB Swings (53/35) +(72/53)
- 15 Burpees