STRENGTH : 7 Rounds For Quality!

- 3 Strict Presses ( @ 75% )

- 2 Push Presses

- 1 Push Jerk

Rest 60-90sec Between Rounds

WOD : 15-MIN AMRAP

- 2 C2B +(MU)

- 4 DB Devil Presses (50/35) +(65/45)

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

Scaled (35/25) DB AND Pull Ups

SKILL : 10-MIN AMRAP

- 1 MIN of Dead Hang +(False Grip)

- 1 MIN of HS Hold +(Freestanding)

WOD : 4 Rounds For Time! (x:1)

- 21/16 Cal Bike

- 12 Burpee Box Jump Overs (24/20)

- 9 Power Snatches (115/80)

** 1-MIN REST between rounds **

STRENGTH : Front Squats For Quality!

- 5-5-5 @ 75%

- 3-3-3 @ 80%

- 1-1-1 @ 85%

[ REST 1 MIN After Each Set ]

WOD : For Time!

- 15 Thrusters (115/80) +(135/95)

- 15 Pull Ups

- 12 Thrusters (115/80) +(135/95)

- 12 Pull Ups +(C2B)

- 9 Thrusters (115/80) +(135/95)

- 9 Pull Ups +(Bar Muscle Ups)

Scaled (95/65)

Ring Rows 2:1

Rx(+) 115/80 w/ advanced gymnastics

Partner WOD : 10 Rounds For Time!

- 500m ROW

- 15 Synchro Air Squats

- 10 T2B +(16 T2B)

- 5 C&J (155/110) +(185/130) s(135/95)

STRENGTH : Hang Muscle Snatch

- 25 Heavy Singles (Increasing)

WOD : 12-MIN AMRAP (8 Rounds)

E90sec complete :

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

- 6 Lateral Burpees OTB

- Then MAX Double Unders

SCORE = Total Double Unders

Scaled (185/125)

No Skipping Rounds!