STRENGTH : For Quality!

-4 Sets of 4 Tempo Back Squats @ 60%

-3 Sets of 4 Tempo Front Squats @ 45%

[ 5 sec down, 2 sec hold, up fast ]

WOD : For Time!*

- 21-15-9 Pull Ups +(C2B) s(Ring Rows)

- 30-30-30 DU +(50 DU)

into

- 9-15-21 T2B s(2:1 High Knees)

- 30-30-30 DU +(50 DU)

*Rx/Rx+ Buy-In (50/40 Cal Row)

*Scale will row as buy-out instead

For the front squats, use 45% of back squat max

STRENGTH : Push Presses For Quality!

- 3 MIN EMOM: 5 Reps @ 75%

**REST 2 MIN**

- 5 MIN E90sec: 3 Reps @ 80%

WOD : 5 Rounds For Time!

- 15 WB Shots (20/14) s(14/10)

- 15 Hang Power Cleans (95/65) s(75/55)

STRENGTH : 13-MIN EMOM

- 2 Tempo Deadlifts

( 5 sec up - 5 sec down @ 50% )

Partner WOD : For Time!

42-30–18 of…

- Double DB Thrusters (50/35) s(35/25)

- Pull Ups +(synchro)

Then straight into 50-30-10 of…

- Double DB Lunges (same)

- T2B +(synchro)

WOD : 24-MIN AMRAP (4 Rounds)

- 3 MIN AMRAP DU*

*3 Snatches (135/95) EMOM

- 3 MIN to RUN 200m

Rx+ (155/110)

S (95/65)

S+ (115/80)

STRENGTH : 10-MIN EMOM

- 1 Push Press ( @ 80% ) into

- 2 Push Jerks

WOD : 3 Rounds For Time!

- 500m ROW

- 12 Deadlifts (Bodyweight) s(185/130)

- 21 Box Jumps (24/20)