STRENGTH : 12-MIN EMOM

- 1 1/4 Tempo Back Squat ( @ 75% )

( 4 sec down - 3 sec up to above parallel

3 sec back down to bottom - 4 sec up )

WOD : 11-MIN AMRAP (3:1:3:1:3)

- 4 T2B

- 6 Box Jump Overs (24/20) +(30/24)

- 8 Alt Arm DB Snatches (50/35) +(65/45) s(35/25)

STRENGTH : 10-MIN E30sec

- 1 Hang Power Clean ( @ 75% )

w/ PAUSE @ Hang AND Catch

Partner WOD : For Time!

120 Push Ups +(80 Ring Dips)

100 WB Shots (20/14)

80 Burpees s(60 Reps)

60 S2OH +(HSPU)

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

While Partner Accumulates 2k ROW

Partition As Desired

Score = Time BOTH Completed

STRENGTH : 5 Rounds For Quality!

- 100’ Double DB Farmer Carry (100% BW)

- 20 Banded Lat Press Downs

Partner WOD : 10 Rounds For Time!

- 10/8 Calorie Echo Bike

- 5 Synchro Double DB Devil Presses (50/35)

STRENGTH : 10-MIN E2MOM

- 10 Strict Presses ( @ 60% )

WOD : CinDT 5 Rounds For Time!*

- 12 Deadlifts

- 9 Hang Power Cleans

- 6 Push Jerks

*1 Round of “Cindy” E90sec starting @ 0

Rx(135/95) +(165/115) S(105/75)

STRENGTH : 15 Rounds For Quality!

- 1 Heavy Squat Clean ~E45sec

[ As Heavy As Possible - Goal NO Fails ]

May pull from hang or ground.

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

- 20 Pull Ups +(10 Bar Muscle Ups)

- 25 Deadlifts (225/155) s(185/125) +(275/195)

- 400m RUN

** 3 MIN Rest Between Rounds **