STRENGTH : 12-MIN EMOM

- 2 Front Squats ( @ 80% )

WOD : 10 Rounds For Time!

- 3 Power Snatches

- 15 WB Target Tosses

BB: Rx(135/95) Rx+(165/115) S(95/65) S+(115/80)

WB: Rx(20/14) Rx+(30/20) S(14/10) S+(20/14)

STRENGTH : 5 Rounds For Quality!

- 5 Deadlifts @ 75%

- Accumulate 30-45 sec of Hollow Hold

WOD : 12-MIN Partner AMRAP


- 75 Double Unders


- 75 Double DB Hang C&J

- 50 Double Unders


- 50 Double DB Thrusters


- 25 Double Unders


- 25 Double DB Hang Clusters

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

STRENGTH : High Hang Power Cleans

- 25 Heavy Singles* (increasing)

*w/ 3 sec pause @ catch

WOD : 16-MIN AMRAP (4:2:4:2:4)

1 MIN AMRAP Per Station

- Pull Ups +(C2B) s(Ring Rows)

- OH WB Lunges

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

- L-Sit (each sec is 1 rep)

** 2-MIN REST **

Partner WOD : 5 Rounds For Time!

- 1000m ROW

&

- 8 Snatches (115/80) +(135/95)

- 18 OHS (same) s(95/65)

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

- 38 Double Unders

STRENGTH : Wide Grip Bench FQ!

- 5 Rounds of Heavy 5

WOD : 12-MIN AMRAP*

- 10 Tuck Ups +(T2B)

- 20 Alt Arm DB Snatches (50/35) s(35/25) +(65/45)

*Run 200m w/ DB ( @ 0/4/8 )