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

- 25 Sec AMRAP of T2B

Partner WOD : For Time!

- 45 Thrusters (75/55) +(95/65)

- 45 Pull Ups

- 45 Deadlifts (185/125) +(225/155)

- 45 Push Ups +(HSPU)

- 45 Calorie Row

- 45 Push Ups +(HSPU)

- 45 Deadlifts (185/125) +(225/155)

- 45 Pull Ups

- 45 Thrusters (75/55) +(95/65)

STRENGTH : 10-MIN EMOM

- 3 Heavy Alt Arm Heavy DB Snatches

WOD : 9 Rounds For Time!

- 5 Thrusters (115/80) +(135/95) s(95/65)

- 20 Double Unders

WOD : 30-MIN AMRAP*

- 20 Air Squats

- 10 Hang Power Cleans (115/80) +(135/95)

- 20 Sit Ups +(10 T2B)

- 10 S2OH (same) s(95/65)

- 20 Push Ups

- 10 Front Squats (same)

*RUN 200m @ 0/5/10/15/20/25

STRENGTH : 10-MIN EMOM

- 5 Strict Presses ( @ 60% )

WOD : 5 Rounds For Time!

- 440m ROW

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

- 10 Deadlifts (275/195) s(225/155) +(315/220)

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

STRENGTH : Back Squats For Quality!

- 3 sets of 5 @ 75%

- 3 sets of 3 @ 80%

- 1-1-1 @ 85-87.5-90%

[ Minimal rest between sets, 12 min cap ]

WOD : 14-MIN AMRAP (6:2:6)

- 5 Burpee Pull Ups +(Burpee BMU)

- 10 Alt 1-Arm DB Snatches

- 15 1-Arm OH DB Lunges

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