STRENGTH:

6 x 6 BTN Push Press (Split Jerk Position)

WOD:  

For Time!  

- 20 Burpee over the rower

- 40 Calorie Row

- 60 Hang Clean + Thruster (75/55) 

- 80 DUs

- 100 Shoulder Taps

Partner WOD (For Time)

4     Laps

350 Sit Ups

300 SDLHP (45/35)

250 HRPU

200 OH Lunge (45/35)

150 Jumping Squats

100 Hang Snatches (45/35)

  50 Burpees

Strength :

10-MIN EMOM

-2 CDL 

 w/ 3s Pause @ each position

-Even Min (w/ Red Band)

-Odd Min (w/ Blue Band)

WOD : For Time!

- 2 LAPS

- Fran (75/55)

- 2 LAPS

- Fran (75/55)

- 2 LAPS

Happy Birthday Lani!

Strength :

12-MIN EMOM

- 2 Muscle Snatches

WOD : "Lani Bear"

4 Rounds FT!

   - 07  Lunges (Per Leg)(135/95)(Front Rack)

   - 40  Air Squats

   - 03  N&T

   - 20  Inverted Burpee

   - 100' Bear Crawl

Strength:

12-Minute EOMOM

- 6 Good Mornings -> Snatch Balance

WOD:

15-Minute AMRAP (3:3)

- Hang Power Cleans (135/95)(+:185/115)

- REST

- Hang Power Cleans (115/75)(+:135/95)

- REST

- Hang Power Cleans (75/55)(+:95/65)

- REST