STRENGTH : 11-MIN EMOM

- 2 Double Bounce Back Squats (@ 75%)

WOD : 9 Rounds For Time!

- 3 Snatches (135/95) +(155/110) s(105/75)

- 6 C2B +(3 BMU) s(6 Pull Ups)

STRENGTH : 5 Rounds For Quality!

- 8 BB Bent Over Rows

- 30sec AMRAP K2E/Kipping High Knees

WOD : 4 Rounds For Time!

- 21 Back Rack Lunges

- 15 OHS

- 9 Lateral Burpees OTB

s(75/55) Rx(105/75) +(135/95)

STRENGTH : 10 Rounds E45sec

- 5 Single Arm DB Strict Press

[ alt arms every round - 5 rounds per ]

WOD : 15-MIN AMRAP

E90sec alternates between

- 9 Deadlifts (225/155) +(275/195) s(165/115)

- 8 Alt Arm Devil Presses (50/35) +(65/45) s(35/25)

Then MAX Cal Row remainder of Round.

Score = Total Cal

Partner WOD : 4 Rounds For Time!

- 400m RUN

- 40 Box Jump Overs (24/20)

- 30 Pull Ups +(6 Rope Climbs)

- 20 OHS (115/80) +(135/95) s(95/65)

- 10 Snatches (same)

Partition as desired.

STRENGTH : 5 Rounds For Quality!

- 8 Bent Over DB Lat Rows ( per arm )

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

- Hang Squat Cleans

- 2x Push Ups

Rx(165/115) +(205/145)

S(105/75) S+(135/95)