STRENGTH:

OHS

5-5-5-3-3-3-2-2-1-1

WOD:

FOR TIME!

- 100 SDLHP (45/35)

- 50 THRUSTERS (45/35)

- 30 PULLUPS

**NFT FINISHER: 4 LAPS HI/LO SLED PUSH (135/95)

STRENGTH:

15-MINUTE EMOM

- 2 POWER CLEANS

WOD:

10-MINUTE AMRAP

- BURPEES (1MIN)

THEN 8-MINUTE AMRAP...

- 5 DEADLIFTS (225/135)

- 10 BOX JUMPS (24/20)

- 15 WB SHOTS (20/14)

THEN.. 

- BURPEES (1MIN)

STRENGTH:

10-MINUTE EMOM

- 2 TSNATCHES

WOD:

AMANDA'S DIRTY 30!

30-MINUTE AMRAP

- 11 S2OH (135/95)

- 22 JUMPING LUNGES

- 14 FRONT SQUATS (135/95)

STRENGTH:

- 5 PAUSE BACK SQUATS (5S) TO GOOD MORNING

WOD:

21-15-9 FT!

- OHS (95/65)

- BURPEES

300' - 200' - 100'

OH LUNGE (45/25)

WARMUP:

• TABATA SUPERMAN/HOLLOW HOLD
• 2 x M.E. PUSH UPS (10 PULLUPS BETWEEN RDS)
• #mobiLOEty
• 6 x M.E. RING HOLD (3U/3D)
• 4 CONANS (2L/2R)
• PARTNER WHEEL BARREL FOREARM WALK
• 50 PARTNER SHOULDER TAPS
• 40 PVC LUNGE PASSTHRUS
• 30 PVC SITUPS
• 20 GOBLET SQUATS
• 10 MAX HEIGHT SQUAT JUMPS

WOD:

5 ROUNDS NFT (20-MIN CUTOFF)

• M.E. BENCH PRESS (BW/.70BW)
• M.E. PULLUPS