STRENGTH : Deadlifts For Quality!

- 2 Sets of 6 ( @ 70% )

- 2 Sets of 4 ( @ 80% )

- 2 Sets of 2 ( @ 90% )

WOD : 12-MIN AMRAP

- 5 Power Cleans (135/95) s+(115/80)

- 15 Front Rack Lunges (same) s(95/65)

- 25 Double Unders

Partner WOD : 5 Rounds For Time!

- Accum. 800m ROW Simultaneously

- 10 Synchro Pull Ups +(Synchro C2B)

- 10 Double DB Snatches (50/35) s(35/25)

- 15 Double DB S2OH (same)

Rx+

- Accum. 800m ROW Simultaneously

-  5 Synchro BMU

- 10 Synchro Double DB Snatches (50/35)

- 15 Synchro HSPU

Both athletes rowing at same time for all versions .  For Rx and Scaled athletes will split double dumbbell movements

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)