STRENGTH:

10-Minute EMOM

- 3 Muscle Snatch

WOD:  

21-15-9-15-21

- T2B  

- Plate Situps (45/25) 

- Bar facing burpees  

- Deadlifts (185/115) 

STRENGTH:

Out the Hole Front Squats

4 x 6

WOD:  

15-MIN AMRAP

- 1 Ascent

- 10 Box Jumps (24/20) 

- 5 Goblet Squats (72/53) 

STRENGTH:

10 MINUTE - OTM

- 3 Strict Press

- Pullups (10,9,8...3,2,1) 

WOD: 

Death By... 

- +2 WB Shots (20/14) 

STRENGTH:

16-MINUTE OTM

- 3 HANG SQUAT CLEANS (ODD)

- 3 TEMPO RING DIPS (EVEN)

WOD:

20-MINUTE PARTNER AMRAP 

- 10 SNATCHES (75/55)

- 20 THRUSTERS (75/55)

- 30 JUMPING LUNGES

STRENGTH:

12-MINUTE (EVERY 2 MIN)

- 6 GOOD MORNINGS

- 6 OH LUNGES

WOD:

Rx: 15-12-9-6-3-1

- FRONT SQUATS (135/95)

- LATERAL BURPEE OTB

Rx+: 12-9-6-3-1

- FRONT SQUATS (185/115)

- BURPEE PULLUPS

RTG: "AMANDA" (9-7-5)

- RING MU

- SNATCH (135/95)