STRENGTH : 

50-40-30-20-10 (s)

- Pull Up Hold

- Ring Support

- Parallel Back Squat Hold (95/65) 

PARTNER WOD : "YAZ!" 

24-MIN AMRAP (2:2)

-  5 Thrusters (115/75) +(135/95) 

-  8 Jumping Back Squats (45/35)

- 10 Hang Power Cleans (45/35)

- Max SDLHP (45/35) 

SCORE = Total Combined SDLHP

STRENGTH : 

Heavy Back Load 8x5

WOD :  4 Rounds For Time!

- 150m Run

- 15 OH Plate Jumping Lunges (45/25) 

- 15 Lateral Plate Jumps (45/25) 

- 15 Hang Power Cleans (115/75) 

- 50m Run

- 15 Burpees

- 2 MIN REST Between Rounds

STRENGTH : 

5x3 Pause Front Squats

WOD :  'Diane On The Run...' 

For Time x2 (Running Clock)

21-15-9 (Score 1) 

- DEADLIFTS (225/155) 

- HSPU

THEN, 7 LAPS FT (Score 2) 

STRENGTH : PUSH JERKS

OTM 5x5 : 1 : 5x3

PARTNER WOD : 4 RFT

- 1 Lap

- 25 Synchronized Walking Lunges

- (20-16-10-6) DL-2-HPC

(135/95) (155/110) (185/125) (205/145) 

+(155/110) (185/125) (205/145)  (225/155)

5 Rounds 

- 5 Reverse Ring MU 

- 8 Pendlay Row 

5 Rounds For Time

- 12 Wall Ball Shots (20/14)

- 8 Lateral Burpee Box Jump Over (24/20)

Then AFAP, immediately upon completion...

Push Sled (Hi-Lo) - Coach's Choice

-For Conditioning 6 LAPS (45/25)

-For Strength 3 LAPS (Bodyweight)