Strength : PAUSE OHS

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

WOD : 5 Rounds FT

(20 MIN CUT OFF)

- 21  Air Squats

- 15  Deadlifts (185/125)

-  9  Power Cleans (185/125)

  1  LAP

Strength: 5 Rounds

- 5 Hang Power Cleans

- M.E. Weighted Plank  (45/25)

WOD : 

5 MIN AMRAP

(Ascending Ladder 2,4,6...)

- US KBS (53/35) +(72/53)

- HSPU

3 MIN REST

 Then For Time...

- 50 DU

- 1 LAP Lunge

- 50 WB Shots (20/14)

Strength : 4 Rounds

10 Good Mornings

Max Effort Strict Press

WOD : 11-MIN AMRAP

3 MIN AMRAP

- 5 Hang Squat Clean > Push Press

- 5 Lateral Burpee OTB

(1 MIN - REST)

2 MIN AMRAP:

- 5 Pull Ups

- 5 T2B

(2 MIN - REST)

3 MIN AMRAP

- 10 Hang Squat Clean > Push Press

- 10 Lateral Burpee OTB

Strength (10 MIN E2MOM)

Back Squat

5x10 

WOD : 15 MIN AMRAP

3 MIN - Clean (135/95)

3 MIN - Ring Dips

2 MIN - REST

2 MIN - Clean (135/95)

2 MIN - Ring Dips

1 MIN - REST

1 MIN - Clean (135/95)

1 MIN - Ring Dips