STRENGTH : Hang Squat Cleans FQ!

- 7 Reps @ 85%

- 5 Reps @ 90%

- 3 Reps @ 95%

WOD : 4 Rounds For Time!

- 35 Double Unders

- 25 1-Arm DB S2OH

- 15 1-Arm DB OH Lunges

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

STRENGTH : 6 Rounds For Quality! (x:2)

- 3 Back Squats ( @ 85% )

** 2-MIN REST After EACH Set **

WOD : 13-MIN AMRAP (5:3:5)

- 15 Push Ups +(20 Reps) EMOM

Then AMRAP for Pull Ups +(BMU)

**3-MIN REST**

- 10 T2B +(15 Reps) EMOM

Then AMRAP of BJO (24/20) +(30/24)

SCORE = Total Pull Ups + BJO

Partner WOD : For Time!

4 Rounds of…

- 20 DBall Over Shoulders (100/70)

- 30 DBall Squats (100/70)

- 40 Snatches (75/55)

While Partner Accumulates 200 Cal Bike.

Partition as desired.

STRENGTH : 20 Reps For Quality!

- Heavy Single Hang Muscle Snatches ( increasing )

WOD : 13-MIN AMRAP (5:3:5)

In 5 MIN, complete…

- 40 Deadlifts (135/95) +(155/110)

- Then Box Jump Overs For SCORE (24/20) +(30/24)

** REST 3 MIN **

In 5 MIN, complete…

- 20 Power Cleans (same) s(115/80)

- Then WB Shots For SCORE (20/14) +(30/20) s(14/10)

SCORE = Total BJO & WB ShotS

Partner WOD : For Time!

- 1000m ROW (simultaneously)

- 100 Double Unders +(Synchro)

- 50 Thruster Ladder

- 1000m ROW

- 80 Double Unders

- 40 Thruster Ladder

- 1000m ROW

- 60 Double Unders

- 30 Thruster Ladder

- 1000m ROW

- 40 Double Unders

- 20 Thruster Ladder

- 1000m ROW

- 20 Double Unders

- 10 Thruster Ladder

Echo Bike sub (60/48) Cal

Rx

(95/65)

(115/80)

(135/95)

(155/110)

(175/125)

Rx+

(115/80)

(135/95)

(155/110)

(175/125)

(195/140)

Scaled

(45/35)

(65/45)

(85/60)

(105/75)

(125/90)

@ Rx+ synchro 100-80-60-40-20

Otherwise 1 person working at a time to accumulate that rep scheme