STRENGTH : 10-MIN EMOM

- Heavy 2/3 Alt Arm DB Snatches

WOD : 4 Rounds For Time!

- 400m RUN

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

- 12 S2OH (135/95) +(165/115) s(115/80)

STRENGTH : 10-MIN EMOM

- 3 Deadlifts @ 75% for 6-MIN

- then 2 Deadlifts @ 75% for 4-MIN

WOD : 12-MIN AMRAP

- 10 Hang Squat Cleans

- 10 Lateral Burpees OTB

- 10 T2B

s(95/65) Rx(115/80) +(135/95)

STRENGTH : 5 Rounds For Quality!

- 5 Bench Presses ( @ 75% )

- into Max Effort DBall Hold (150/100) +(200/150)

WOD : Death By…

- Thrusters s(75/55) Rx(95/65) +(115/80)

STRENGTH : Back Squats FQ!

3-3-3-3 @ 80%

2–2-2 @ 85%

1-1 @ 90%

WOD : 4 Rounds For Time!

- 40 Double Unders

- 30 Single Arm DB S2OH

- 20 DB Box Step Overs @ (24”/20”)

DB s(35/25) Rx(50/35) Rx+(65/45)

S2OH w/ DB can be completed with either arm. Switching is not required.

WOD : 25-MIN AMRAP

- 500m ROW

- 10 KBS (53/35) +(72/53) s(35/26)

- 15 Pull Ups +(C2B) s(30 Ring Rows)

- 20 Push Ups +(HSPU) s(Knee HRPU)