STRENGTH : 8 Rounds For Quality!

- 3 Front Squats ( @ 75% )

- 30sec AMRAP L-Sit

WOD : 4 Rounds For Time!

-  8 Lateral Burpees OTB

- 10 Hang Clean (115/80) +(135/95)

- 12 S2OH (same) s(95/65)

- 14 T2B s(Kipping High Knees)

2 Part WOD : 10-MINUTES

- 1 Big Lap E2MOM s(1 Small Lap)

Then Max WB Shots (20/14) s(14/10)

Score = Total WB Shots

REST 5 MIN, Then @ 15 MIN Mark

Complete For Time!

- 10-20-30-40 Single Arm DB Push Press (50/35) s(35/25)

- 10-20-30-40 DB Box Step Over (24”/20”) (same weight)

- 200m-400m-600m-800m ROW

WOD : 4 Rounds For Time!

- 40 Double Unders +(60 Reps)

- 12 Unbroken Deadlifts

- 12 Pull Ups +(6 BMU)

(225/155) s(185/125) +(275/195)

STRENGTH : 10-MIN EMOM

- 2 Push Presses or Jerks ( @ 80% )

STRENGTH : Front Squats For Quality!

8-8 @ 60%

5-5-5 @ 75%

2-2-2-2 @ 90%

Partner WOD : 14-MIN AMRAP

Partner A Completes 21 Cal Row

Partner B Competes 15 Alt Arm DB Snatches and 9 T2B

Then switch. After each partner does both sections, 1 round is completed.

(50/35) s(35/25) +(65/45)

Score = Total Rounds + Reps

(Each round has possible of 90 reps)

STRENGTH : 12-MIN EMOM

- 2 Hang Power Cleans w/ 3 sec pause on catch @ 75%

WOD : 10-9-8-7-6-5-4-3-2-1 FT!

- Thrusters (95/65) +(115/80) s(75/55)

- Burpees OTB and Back!