STRENGTH : 9-MIN EMOM

- 3 Deadlifts ( @ 75% )

WOD : 3 Rounds For Time! (x:1)

- 50 Double Unders

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

- 10 Hang C&J (135/95) +(165/115)

** 1-MIN REST Between Rounds **

Scaled (14/10) WB @ (115/80) BB

STRENGTH : 25 Reps For Quality!

- Hang Squat Clean ( @ 80% )

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

- Left Arm DB Snatches

- Right Arm DB Snatches

- DB Alt Lunges ( per leg )

- DB Goblet Squat

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

STRENGTH : Hang Squat Snatches FQ!

- 8 Rounds of 3 @ 75% NOT For Time

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

- DBall Over Shoulder (100/70) s(70/50)

- DBall Facing Burpees

STRENGTH : 10-MIN EMOM

- 3 Tempo Deadlifts ( @ 55% )

[ 4 Sec Up - 4 Sec Down - Soft TnG ]

WOD : 3 Rounds For Time! (x:2)

- 40 Push Ups +(20 HSPU)

- 30 Thrusters (75/55) +(95/65)

- 20 Pull Ups +(10 Bar MU)

Scaled 2:1 Ring Rows/ 1:1 Knee Push Ups

@ (45/35) Plate Thrusters

Partner WOD : 50 Rounds For Time!

- 3 T2B

- 2 Power Cleans

- 1 Jerk

Non-Working Partner : Accumulate 200/160 Cal Row

Switch after EVERY 2 Rounds.

After row complete, partition as desired.

[ 30-MIN TIME CAP ]

SCORE = Time Completed

Scaled (115/80)

Rx (155/110)

Rx+ (205/145)

Solo Version

Buy-In : 50/40 Cal Row

Then 25 Rounds of WOD

Buy-Out : 50/40 Cal Row