STRENGTH : 10-MIN EMOM

- 4 Back Rack Lunges ( @ ~75% )

Partner WOD : 5 Rounds For Time!

- 30 Deadlifts (155/110) +(185/125) s(115/80)

- 25 HSPU +(strict) s(Push Ups)

- 20 Pull Ups +(C2B) s(2x Ring Rows)

[ 20-MIN CAP ]

WOD : For Time! (x:3:x:3:x)

3 Rounds of…

- 30 Calorie ROW

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

** REST 3 MIN **

3 Rounds of…

- 30 Calorie ROW

- 15 S2OH (same)

** REST 3 MIN **

3 Rounds of…

- 10 Hang Power Cleans (same)

- 15 S2OH (same)

STRENGTH : 5 Rounds E2MOM

- 3 Strict Presses ( @ 75% )

- 3 Push Presses

- 3 Push Jerks

WOD : 9-8-7-6-5-4-3-2-1 For Time!

- Front Squats (135/95) +(205/145) s(105/75)

- T2B s(2:1 High Knees)

No Racks - Must Clean From Ground

STRENGTH : 8-MIN EMOM

- 3 Front Squats ( @ 75% )

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

- 30 Double Unders

- 20 Alt Arm DB Snatches

- 10 Burpee Over The DB & Back

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

STRENGTH : 7 Rounds FQ (x:1)

- 3 Heavy 1-Arm DB Strict Presses

( per arm - 1 min rest after each round )

Partner WOD : 6 Rounds For Time!

- Partner A works on…

15 OH 1-Arm DB Lunges (50/35) +(65/45) s(35/25)

30 Alt Arm DB Snatches (same)

60 Double Unders

- Partner B accum 125/100 Cal Bike