STRENGTH : Hang Power Cleans

- 4x3 @ 75%

- 4x2 @ 80%

- 4x1 @ 85% and Increasing

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

- WB Shots (20/14) +(30/20)

- Alt 1-Arm DB Snatches (50/35) +(65/45)

- WB Sit Ups (same) +(GHD Sit Ups)

Scaled (14/10)WB (35/25)DB

STRENGTH : 12 Rounds E45sec

- 2 Deadlifts ( @ 75% )

WOD : 16-MIN AMRAP (4:2:4:2:4)

MIN 1 : Calorie Row

MIN 2 : Burpees Over Rower

MIN 3 : Snatches (105/75) +(135/95)

MIN 4 : Pull Ups +(Bar MU)

** 2-MIN REST **

Score = Total Reps

Scaled (85/60) Ring Rows 2:1

PARTNER WOD : 5 Rounds For Time!

• 24 DEADLIFTS (135/95) +(155/105)

• 18 HANG POWER CLEANS (135/95) +(155/105)

• 12 PUSH JERKS (135/95) +(155/105)

• 60 DOUBLE UNDERS

• 30 SYNCRHO ABMAT SIT UPS

• 400m TEAM RUN

Scaled (115/80)

STRENGTH : 10-MIN EMOM

- 2 Strict Presses ( @ 80% )

WOD : 21-15-9 For Time!

- Hang Squat Clean (115/80) +(Hang Squat Snatch)

- Lateral Burpees OTB

Scaled (95/65)

STRENGTH : 8 Rounds E90sec

- 3 Pause Front Squats ( @ 75% )

WOD : For Time!

- 600m RUN

- 3 Rounds of *

- 400m RUN

- 2 Rounds of *

- 200m RUN

- 1 Round of *

* =

15 Push Ups +(HSPU)

10 Alt Arm DB Snatch (50/35) +(65/45)

5 T2B +(10 T2B)

Scaled (35/25) + High Knees 2:1