STRENGTH : 10-MIN E2MOM

- 5 Push Presses ( @ 75% )

WOD : 10 Rounds For Time!

- 1 Power Clean

- 3 Front Squats

- 5 Lateral Burpees OTB and Back!

Rx(185/125) Rx+(225/160)

S(115/80) S+(155/110)

[ 15-MIN CAP ]

WOD : Ascending Ladder AMRAP

EMOM perform:

- 10 Push Ups

- 5 Deadlifts (185/125) +(225/160)

- 3 T2B (+2 Reps Every Min Until Failure)

Scaled (135/95) and 2x High Knees

STRENGTH : Back Squats For Quality!

- 2 Sets of 6 ( @ 70% )

- 2 Sets of 4 ( @ 80% )

- 2 Sets of 2 ( @ 90% )*

*modify if doing Squatober

STRENGTH : 8 Rounds E90sec

- 1 Heavy Hang Muscle Snatch into

- 2 Hang Power Snatches

WOD : 5 Rounds For Time!

- 5 Front Squats (95/65) +(115/80) s(75/55)

- 5 Push Presses (same)

- 5 Thrusters (same)

- 25 Sit Ups +(GHD SU)

WOD : 25-MIN EMOM

- 400m RUN

- 15 DB Box Step Overs (50/35) @ (24/20)

- 10 Alt Arm DB Snatches (same) s(35/25) +(65/45)

- 5 Wall Walks

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