STRENGTH : 10-MIN EMOM

- 2 Pause Front Squats ( 3sec @ 75% )

WOD : For Time!

Buy-In: 50 Double Unders +(75 Reps)

Then 10 Rounds of…

- 5 Deadlifts (225/155) +(275/195)

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

Buy-Out: 50 Double Unders +(75 Reps)

Scaled (185/125) w/ 2x Ring Rows

Scaled + (185/125) w/ Pull Ups

STRENGTH : 10 Rounds For Quality!

- 2 Heavy Hang Cleans

[ power/squat option - up to athlete ]

WOD : 15 Rounds For Time!

- 3 HSPU +(SHSPU)

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

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

Barbara WOD : 5 Rounds For Time!

- 20 Pull Ups

- 30 Push Ups

- 40 Sit Ups

- 50 Squats

** REST 3 MIN ** After EACH Round

Goal is to move fast. Full range of motion. And keep each round within 30-90sec of each other.

STRENGTH : 5 Rounds E2MOM

- 10 Strict Presses ( @ 60% )

Partner WOD : 20-MIN AMRAP

- 500m ROW

- 50 WB Shots (20/14)

- 40 Alt Arm DB Snatches (50/35)

- 40 Box Jump Overs (24/20)

Scaled wb(14/10) db(35/25) bjo(step)

Rx+ wb(30/20) db(65/45) bjo(30/24)

STRENGTH : 12-MIN EMOM

- 2 Back Squats ( @ 80% )

WOD : 5 Rounds For Time!

- 10 Hang Power Cleans

- 8 Push Presses

- 6 Lateral Burpees OTB

- 40 Double Unders

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

[ 15-MIN TIME CAP ]