STRENGTH : E30sec for 24 Reps!

- Hang Power Cleans ( @ 80% )

WOD : 5 Rounds For Time!

- 6 Front Rack Lunges +(OH Lunges)

- 12 Front Squats +(OHS)

- 24 Double Unders +(40 DU)

Rx(115/80) S(95/65)

WOD : 14-MIN AMRAP (6:2:6)

- 6 Lateral Burpees OTB EMOM, then

[ODD]: MAX S2OH (115/80) +(135/95) s(95/65)

[EVEN]: MAX Hang Power Cleans

SCORE = Total Reps (without burpees)

STRENGTH : Back Squats For Quality!

- 5 Reps @ 60%

- 3 Reps @ 70%

- 2 Reps @ 80%

- 1 Rep @ 85%, 88%, 91%

STRENGTH : 10-MIN EMOM

- 8 Single Arm* Bent Over DB Lat Rows into

20 sec AMRAP of Hand Release Push Ups

*(switch arms every round)

WOD : For Time!

Buy-In: 20/16 Cal Ski Erg +(25/20)

Then, 1-2-3-4-5-6-7-8 of…

- DBall Over The Shoulder (100/70) s(70/50) +(150/100)

- Lateral Burpees OTDBall

Partner WOD A : FT!

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

[ 10-MIN CAP ]

@ 15-MIN Mark, Partner WOD B : FT!

- 100/80 Cal Bike *

* While Partner Double DB Suitcase Hold (50/35) s(35/25) +(65/45)

- 400m TEAM RUN

- 60 Alt Arm DB Snatches (same weight)*

* while partner dead hangs

- 400m TEAM RUN

- 40 Double DB Lunges (same weights)

- 400m TEAM RUN

- 20 Double DB Burpee Deadlifts (same weights)

STRENGTH : Pause Back Squats (x:2)

- 5 Reps @ 55%

- 4 Reps @ 60%

- 3 Reps @ 65%

- 3 Sets of 2 Reps @ 70%

( 2sec Pause in deep bottom of squat )

WOD : For Time! (2:1)

25-20-15-10-5 of… +(40-30-20-10)

- Calorie Row

- Burpees OTRower

- T2B s(Kipping High Knees)

[ 20-MIN CAP]