WOD :  

- 2 LAPS

- 25 Pull Ups +(3 Ascents)

- 1 LAP

- 45 BB Thrusters (45/35)*

- 1 LAP

- 45 BB Thrusters (45/35)*

- 1 LAP

- 25 Pull Ups +(3 Ascents)

- 2 LAPS

*Rx+ 9 Squat Clean Thruster (185/125)

STRENGTH : (2:2) 

S.L. DEADLIFTS

2m-2mR-2mB

WOD : 5 Rounds For Time! 

-  9 Snatches (75/55) +(95/65) 

- 12 BTN SG PP (75/55) +(95/65)

- 15 OHS (75/55) +(95/65) 

- 21 Walking Lunges

** 1-minute REST between rounds ** 

WOD : FOR TIME!

4 Rounds of...

- 15 Pull Ups +(C2B)

- 15 HSPU +(Strict)

- 15 Wall Ball Shots (20/14) +(12'/10')

- 15 Box Jump Overs (24/20) +(w/ WB)

Then, 25 Front Squats Unbroken @ 75%

Penalty = Deadlifts # of remaining reps each time bar is dropped!

STRENGTH : 12-MIN AMRAP (A.L.) 

- Strict T2B (+ 5)

- L-Sit (+ 30sec) 

WOD : For Time! 

- 20 POWER SNATCHES

- 20 FRONT RACK LUNGES

- 20 HANG SQUAT CLEANS

- 20 DEADLIFTS

- 20 SDLHP

- 20 OHS

- 20 SDLHP

- 20 DEADLIFT

- 20 HANG SQUAT CLEANS

- 20 FRONT RACK LUNGES

- 20 POWER SNATCHES

Rx (115/75)  --  Rx+ (135/95) 

EMOM - 4 Burpee OTB

20-MIN Time Cap

STRENGTH  :

Pull-Up Progression/Perfection

WOD : 13-MIN AMRAP (3:2) 

- 21 Push Press (75/55) +(95/65)

- 15 Jumping Back Squats (75/55)  +(95/65)

 -  9 Box Jumps (24/20) +(30/24)