STRENGTH : 12-MIN EMOM

- 2 Push Jerks w/ 3sec HOLD

( @ 75% and HOLD @ catch )

WOD : 14-MIN AMRAP (4:1:4:1:4)

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

- 13 Box Jumps Overs (24/20) +(30/24)

- 30 Double Unders

- 3 Burpee Box Jumps Overs (24/20) +(30/24)

STRENGTH : 10-MIN EMOM (20s:40s)

- 20 Second AMRAP Gymnastics Pull

(i.e. RingRows, Pull Ups, C2B, Strict PU)

WOD : 4 Rounds For Time!

- 12 Power Cleans

- 10 Front Squats

- 8 Push Presses

- 6 Front Rack Lunges

Rx(135/95) Rx+(155/110)

s(95/65) s+(115/80)

STRENGTH : 5 Rounds For Quality! (x:1)

- 10 Hollow Rocks

- 10 V Ups

- 10 Tuck Ups

- 10 sec Hollow Hold

** 1-MIN REST Between Rounds **

WOD : 20-MIN AMRAP

- 5 DBall Lunges

- 3 DBall Over The Shoulder

- 1 Wall Walk

STRENGTH : 11-MIN EMOM

- 1 High Hang Power Clean into

- 1 High Hang Squat Clean into

- 1 Hang (ATK) Power Clean ( @ 75% )

WOD : 5 Rounds For Time!

- 10 Box Jumps (30/24) s(24/20)

- 8 S.G. Deadlifts (135/95) s(105/75)

- 6 Hang Power Snatches (same)

- 400m RUN

Partner WOD : 8 Rounds For Time!

4 Rounds of…

20 Calorie Row

20 Thrusters (95/65) s(75/55)

20 Pull Ups +(C2B)

Then 4 Rounds of…

30 Calorie Row

20 Thrusters (115/80) s(95/65)

10 C2B +(Muscle Ups)