STRENGTH :

BTN SG PUSH...

- 3 PRESS and 5 JERKS (90% of STRICT)

- 3 PRESS and 5 JERKS (100% of STRICT)

WOD : FOR TIME!

1 LAP @ START OF EACH ROUND...

30-20-10 FRONT SQUATS (95/65)

25-15-5  KNEES-2-ELBOWS

STRENGTH :

AQAP SUMO C.G. D.L.

- 3x8 (75%)
- 3x5 (85%)
- 3x3 (95%)

WOD : 12 MIN AMRAP (4:4:4)

- 30 DOUBLE UNDERS

- 10 SNATCHES (75/55) +(115/75)

- MAX EFFORT KBS (53/35) +(72/53)

SCORE = TOTAL # OF KBS ONLY!

STRENGTH :

5 ROUNDS OF...

- 5 T2B - 360 SPIN

- 5 T2B - 360 SPIN

- 8 HS SHOULDER TAPS

WOD : 3 ROUNDS FOR TIME!

-  9 HANG POWER CLEANS (155/110)

- 15 BURPEE BOX JUMPS (30/24)

- 21 BTN WB JUMPING SQUATS (20/14)

-  1 LAP

STRENGTH :

ELEVATED STEP-BACK LUNGES

3x8 - 3x6 - 3x4

WOD : FOR TIME!  (12-min TIME CAP)

14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.

- U/B HANG CLEANS (95/65) +(115/75)

- U/B PUSH JERKS (95/65) +(115/75)

- SIT UPS