STRENGTH : 5 Rounds For Quality!

- 5 Slow and Controlled S.G Deadlifts

( @ 80% of 1RM Snatch )

WOD : 12-MIN AMRAP (5:2:5)

- Max Double Unders For SCORE

Buy-In:

[ ODD ] : 12 Alt Single Arm DB Snatches

[ EVEN ] : 6 DB Box Step Overs (24”/20”)

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

S(35/25) S+(40/30)

WOD : 4 Rounds For Time! (x:3)

- 30/24 Calorie Row

- 25 Push Ups

- 20 OHS

- 15 OH Lunges

** 3-MIN REST Between Rounds **

s(75/55) Rx(105/75) +(135/95)

STRENGTH : 13-MIN EMOM

- 2 Hang Muscle Snatches (heavy single)

WOD : For Time!

10-8-6-4-2 Front Squats (100/90% BW)

15-12-9-6-3 Pull Ups +(5-4-3-2-1 BMU)

Rx (1x/0.9x BW) Rx+(1.25x/1.13x BW)

Scaled (135/95)

Ring Rows 2:1

No Racks Allowed for WOD

STRENGTH : 10-MIN E2MOM

- 10 Strict Presses ( @ 60% )

Partner WOD : 4 Rounds FT! (x:1)

- 45 WB Shots (20/14) s(14/10)

- 35 Deadlifts (155/110) s(135/95)

- 25 T2B s(2:1 High Knee Raises)

- 15 Synchro Burpees

** 1-MIN REST Between Rounds **

Partition as desired. 1 person working

Rx+

Barbell (185/125)

WB (30/20)

2x T2B

Happy Birthday Coach Amanda!!!! 😘

Partner WOD : 39-MIN AMRAP

- 6 HSPU or 3 Wall Walks +(6 Strict HSPU)

- 3 Squat Cleans (165/115) +(205/145) s(135/95)

- 1 Rope Climb

Partition as desired.