STRENGTH : Deadlifts For Quality! (x:1)

- 10 Reps @ 60%

- 8 Reps @ 70%

- 6 Reps @ 80%

- 8 Reps @ 70%

- 10 Reps @ 60%

WOD : 15-MIN AMRAP (5:2:4:1:3)

- 1 Power Clean

- 5 Squats

- 10 Box Jump Overs (24/20)

Rx(155/110) Rx+(185/130) S(135/95)

STRENGTH : Push Presses For Quality!

- 2x5 @ 80%

- 2x3 @ 85%

- 2x1 @ 90%

WOD : 3 Rounds For Time!

- 400m RUN

- 8 Snatches (115/80) s(95/65) +(135/95)

- 12 C2B s(Pull Ups) +(BMU)

S+ (115/80) w/ Pull Ups or C2B @ (95/65)

STRENGTH : For Quality!

- Work up to 1RM Hang Squat Clean

Then, 5-MIN EMOM - 1 Rep @ 90%

WOD : 3 Rounds For Time! (x:2)

- 5 Power Cleans

- 13 Shuttle Sprints (24’ down and back)

- 5 Power Cleans

- 13 Bar Facing Burpees

** REST 2 MIN After EACH Round **

Rx(185/130) Rx+(225/160)

S(135/95) S+(165/115)

Tabata This! WOD : 24 MIN (4:1)

** 8 Rounds EACH : 1 MIN REST **

- Calorie Bike

- Alt Arm DB C&J

- Goblet Squats

- Lateral Burpees OTdb

- Jumping Lunges

Can be done in any order

Rx(50/35) Rx+(65/45) S(35/25)

STRENGTH : 8 Rounds AHAP! (x:1)

- 5 Seated DB 1-Arm Z-Press (per arm)

WOD : 15-MIN AMRAP

- 300m ROW

- 30 Double Unders

- 6 Deadlifts

s(205/145) Rx(250/175) +(315/220)