STRENGTH : 10-MIN EMOM

- 2 Hang C&J ( @ ~77% )

WOD : 14-MIN AMRAP

- 20/16 Calorie Row

- 10 DBall OTS (100/70) +(6 @ 150/100)

STRENGTH : Back Squats For Quality!

- 2x5 @ 75%

- 2x3 @ 80%

- 2x3 @ 85%

- 2x2 @ 90%

WOD : 12-MIN AMRAP (5:2:5)

- 21 Alt Arm DB Snatches (50/35) +(65/45)

- 15 DB Box Step Overs (same) @ (24/20)

- 90 Double Unders

WOD : 30-MIN AMRAP

- 600m RUN

- 3 Rope Climbs +(Legless)

- 30 Walking Lunges

- 20 Abmat Sit Ups +(10 T2B)

STRENGTH : Hang Muscle Snatches

- 3x3 ( @ 75% )

- 4x2 ( @ 80% )

- 5x1 ( @ 85% and increasing )

WOD : 11-MIN AMRAP (3:1:3:1:3)

- 3 Pull Ups +(Muscle Ups)

- 5 Front Squats (95/65) +(115/80)

- 7 S2OH (same) s(75/55)

STRENGTH : 10-MIN EMOM

- 3 Tempo Strict Presses ( @ 60% )

WOD : 9-8-7-6-5-4-3-2-1 For Time!

- Deadlifts (225/155) +(275/195)

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