STRENGTH : Deadlifts For Quality!

- 4-4-4 @ 75%

- 3-3-3 @ 80%

- 2-2-2 @ 85%-88%-91%

WOD : 21-15-9 For Time!

- 1-Arm Devil Presses (50/35) +(65/45)

- Pull Ups +(C2B)

Scaled (35/25)

2:1 Ring Rows

STRENGTH : 11-MIN EMOM

- 2 Pause F.Squat ( 5sec Pause @ 75% )

WOD : 4 Rounds For Time! (x:1)

- 10 T2B +(20 T2B)

- 20 F.Rack Lunges (95/65) +(115/80) s(75/55)

- 30 S2OH (same)

** 1-MIN REST After EACH Round **

WOD : For Time!

- 15 Back Squats (185/130) +(225/160)

200m RUN

- 15 Back Squats (same) s(145/100)

200m RUN

- 20 Deadlifts (same)

200m RUN

- 20 Deadlifts (same)

200m RUN

- 25 Alt 1 Arm DB Snatch (50/35) +(65/45)

200m RUN

- 25 Alt 1 Arm DB Snatch (same) s(35/25)

200m RUN

- 30 Pull Ups +(15 Muscle Ups)

200m RUN

- 30 Pull Ups +(15 Muscle Ups)

200m RUN

Partner WOD : For Time!

4 Rounds of…

- 21 Calorie Bike

- 21 Push Ups +(HSPU)

- 21 Hang C&J Ladder

3 Rounds of…

- 15 Calorie Bike

- 15 Push Ups +(HSPU)

- 15 Hang C&J Ladder

2 Rounds of…

- 9 Calorie Bike

- 9 Push Ups +(HSPU)

- 9 Hang C&J Ladder

Round 21’s (95/65) +(105/75) s(75/50)

Round 15’s (115/80) +(135/95) s(95/65)

Round 9’s (135/95) +(165/115) s(115/80)

STRENGTH : 5 Rounds ( x:2 )

- 1 Strict Press ( @ 90% ) into

- 3 Push Jerks

** REST 2 MIN AFTER EACH ROUND **

WOD : 3 Rounds For Time!

- 24 OH DB Lunges (50/35) +(65/45)

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

- 10 Alt Arm DB Devil Presses (same)

Scaled (35/25)

No Step Overs today for Scaled

34 Jumping Squats = 17 Box Jump Overs