STRENGTH : 9-MIN EMOM (4:1:4)

- 3 Back Squats ( 1 and 1/4 @ 75% )

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

- Lateral Burpees OTB

*1 Round of Chief EMOM starting @ 0:00

- 3 Power Cleans (135/95) +(165/115) s(105/75)

- 6 Push Ups

- 9 Air Squats

SCORE = Total Burpees OTB

STRENGTH : Deadlifts For Quality!

5-5-5 @ 78%

3-3-3 @ 83%

1-1-1 @ 88%

WOD : 3 Rounds For Time!

- 200m RUN

- 21 WB Shots (20/14) +(30/20) s(14/10)

- 15 Pull Ups +(C2B) s(2:1 Ring Rows)

- 9 Burpee to Target (2 Hand Touch)

STRENGTH : 12-MIN EMOM

- 2 Pause Front Squats

( 2 sec PAUSE @ 75% )

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

- 15/12 Calorie Bike

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

- 9 C&J (135/95) s(105/75) +(165/115)

** 1-MIN REST Between Rounds **

STRENGTH : 6 Rounds E2MOM

- 4 Strict Presses ( @ 80% )

WOD : 12-MIN AMRAP*

- 15 S2OH (95/65) +(115/80) s(75/55)

- 10 T2B

*50 DU E2.5MOM ( @ 0/2:30/5/7:30/10)

WOD : 6 Rounds For Time!

- 400m RUN

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

- 5 Sets of…

2 Lateral Burpee OTB + 1 Power Clean

Rx(155/110) Rx+(205/145) s(115/80)