STRENGTH : 12-MIN EMOM

- 2 Pause Front Squats ( 3sec @ 75% )

WOD : 3 Rounds For Time!

- 400m RUN

- 30 Tuck Ups +(T2B) s(Sit Ups)

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

- 10 Burpees

STRENGTH : 6 Rounds E2MOM

- Heavy 5 Push Presses

WOD : 19-MIN AMRAP (4:1)

- 10 OH DB Lunges

- 15 Alt Arm DB Snatches

- 20 Box Dips +(Ring Dips)

- 50 Double Unders

Scaled : banded or push ups 1:1

DB : (50/35) +(65/45) s(35/25)

STRENGTH : Hang Power Cleans

- 4 Rounds of 3 ( 0/1:30/3/4:30 @ 80% )

- 2 Rounds of 2 ( 6:30/8:30 @ 85% )

- 2 Rounds of 2 ( 10:30/12:30 @ 90% )

WOD : 4 Rounds For Time!

- 10 C2B +(Strict C2B) s(Pull Ups)

- 15 S2OH (115/80) +(135/95) s(95/65)

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

STRENGTH : 5 Rounds For Quality!

- 5 Back Squats ( @ 75% ) into

- 30 sec of Double Unders

WOD : 4 Rounds For Time!

- 300m ROW

- 15 Push Ups +(HSPU)

- 15 T2B

- 15 Alt 1-Arm DB Hang Squat Cleans (50/35) +(65/45)

STRENGTH : 8 Rounds E90sec

- 3 Wall Walks +(30’ HSW)

“HELEN” WOD : 3 Rounds For Time!

- 400m RUN

- 21 Kettlebell Swings (52/35)

- 12 Pull Ups