STRENGTH : 10-MIN EMOM

- 3 Tempo Deadlifts

[ 4 sec UP 4 sec DOWN @ 60% ]

Partner WOD : 15-MIN AMRAP (3:1:3:1:3:1:3)*

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

- 10 C2B s(Pull Ups) +(5 BMU)

*While Partner B Accum Cal Bike

Switch after each full round.

Score = Total Rounds+Reps & CAL

Partner WOD : For Time!

- 30 Tuck Ups +(GHD)

- 15 Squat Cleans (155/105) +(185/130)

- 24 Tuck Ups +(GHD)

- 12 Squat Cleans (same) s(115/80)

- 18 Tuck Ups +(GHD)

- 9 Squat Cleans (same)

- 12 Tuck Ups +(GHD)

- 6 Squat Cleans (same)

- 6 Tuck Ups +(GHD)

- 3 Squat Cleans (same)

Then back up…

Partner B accumulates 5000m ROW

Switch after each couplet

STRENGTH : 8 Rounds For Quality!

- 3 High Hang Power Snatches ( ~ 70% )

WOD : 10 Rounds For Time!

- 5 T2B s(10 High Knee Raises)

- 4 Alt Arm DB Snatches (coach choice)

- 3 DB Goblet Squats

- 2 Burpee OTDB and Back

Score = Time (weight of DB)

STRENGTH : 5 Rounds E2MOM

- 5 Back Squats ( @ 75% )

WOD : 2 Rounds For Time!

- 75 Double Unders s(50 DU) +(100 DU)

- 15 Clean & Jerk Ladder

Round 1 / Round 2

s (105/75) (135/95)

Rx (135/95) (165/115)

Rx+(155/110) (185/125)

STRENGTH : 12-MIN EMOM

- 2 Pause Front Squats ( @ 80% )

WOD : 21-15-9 For Time!

- Push Ups +(SHSPU)

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

- S2OH (same)