STRENGTH : For Quality!

- 15 Snatch High Pulls ( @ 110% )

- 15 Clean High Pulls ( @ 110% )

WOD : 13-MIN AMRAP (4:1:3:1:4)

- 10 WB Shots (20/14) +(30/24)

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

- 20 Abmat Sit Ups +(Tuck Ups)

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

STRENGTH : For Quality!

- Find 1RM Push Press

Partner WOD : 20-MIN AMRAP

- 20 T2B

- 9 Power Cleans

- 11 Front Squats

- 200.1m Team RUN

s(115/80) Rx(155/110) +(205/145)

WOD : 10 Rounds For Time!

- 10 Double DB Lunges

- 10/8 Calorie Echo Bike

- 6 Double DB S2OH (same)

STRENGTH : Deadlifts For Quality!

- 9-9 @ 68%

- 7-7 @ 73%

- 5-5 @ 78%

WOD : 3 Rounds For Time!

9-7-5 of…

- Power Clean Ladder

- Lateral Burpees OTB

- T2B

(Weight Increase EACH Round)

Rx

105/75

120/85

135/95

Rx+

135/95

155/110

175/125

Scaled

95/65

105/75

115/85

STRENGTH : 5 Rounds E2MOM

- 6 Strict Presses ( @ 60% )

- 4 Push Presses

- 2 Push Jerks

WOD : For Time!

40-30-20-10 Abmat Sit Ups

35–25-15-5 Alt Arm DB Snatch

70-50-30-10 Double Unders

DB S(35/25) Rx(50/35) +(Squat Snatches & Unbroken DU)