STRENGTH : 10-MIN EMOM

2x: 

     - 1 Slow Pull Squat Clean

     - 1 Clean Pull Under

WOD : 15-MINUTE AMRAP (3:1)

- 15 HSPU

- 10 Deadlifts (205/145) 

- AMRAP Front Squats (205/145)

SCORE = Total Front Squats

GYMNASTY - T2B (U/B)

5-10-15-20-15-10-5

WOD : For Time!

21-15-9 (135/95) 

- POWER CLEANS

- FRONT RACK LUNGES

- PUSH JERKS

CHALLENGE : PARTNER WOD FT! 

12-11-10-9-8-7-6-5-4-3-2-1

Thrusters (95/65) 

Then...  

12-11-10-9-8-7-6-5-4-3-2-1

Pull Ups

STRENGTH : MENTAL

50ft PUSH SLED SPRINT (Hi-Lo)

4x-3x-2x-1x

TRACK : WOD

Sprints - 400m, 300m, 300m, 300m, 200m, 200m, 200m, 200m, 200m, 100m, 100m, 100m, 100m, 100m, 100m, 100m...  (REST 4:3:2:1)

WOD : 7 Round For Time

- 200m (+ : 400m) (RTG : w/ 20# vest)

- 21 Walking Lunges

- 15 Pull Ups

-  9 Burpees

STRENGTH : MENTAL (3min)

 Back Squats VS Burpees

WOD : 15-MIN AMRAP (2:1:4:2:6) 

- 5 Thrusters (115/75) 

- 5 SDLHP (115/75) 

**REST** 

- 10 Thrusters (95/65) 

- 10 SDLHP (95/65) 

**REST** 

- 15 Thrusters (75/55) 

- 15 SDLHP (77/55)

STRENGTH :

8x3  Heaving Snatch Balance

(E2MOM @ 1RM 10s OHS)

PARTNER WOD : For Time!

21-15-9 (EACH)

- Deadlift (275/185)  +(315/205)

- T2B

Then...  100 Box Jump Over (24/20)

(May Partition Box Jump Overs...)