STRENGTH : 

PAUSE FRONT SQUATS 

3x3 (1s) - 3x2 (3s) - 3x1 (5s)

WOD : 12-MIN AMRAP (5:2:5)

5 MIN AMRAP OF...

-  5 HANG POWER CLEANS (155/110)

- 10 HSPU

- 15 TOES-2-BAR

** 2-MIN REST **

THEN, 5 MIN AMRAP OF...

-  5 TOES-2-BAR

- 10 HSPU

- 15 HANG POWER CLEANS (95/65)

SCORE = TOTAL REPS

WOD :

 'Amanda T ' (For Time...)

- 31 WB Shots (20/14)

- 31 Pull Ups

- 22 Burpee Box Jump Over (24/20)

- 22 Pull Ups +(C2B)

- 11 Thrusters (135/95)

- 11 Pull Ups +(Bar MU)

STRENGTH : 8 Rounds

- Back Rack Lunges (Per Leg)

(2x5 - 2x4 - 2x3 - 2x2)

- 100' Broad Jumps

- 100' Shuttle Sprint

STRENGTH : 

3x3 3x3 3x1

Back Squats

Partner WOD : For Time! 

(15-min Time Cap) 

 - 300 OHS (95/65)*

While partner HOLDS PLANK.

3 Synchronized Burpees to start and between every transition.  Must transition when either partner breaks. 

3-MIN REST @ 150 REPS. 

STRENGTH :

3x4 SNATCH BALANCE OF...

- PRESSING

- DROP

- HEAVING

WOD : FOR TIME!

12-9-6-3

- POWER CLEANS (185/125) (225/155)

50 DOUBLE UNDERS AFTER EACH SET OF POWER CLEANS

STRENGTH : 

8 ROUNDS OF...

- 3 DEADLIFTS (@ 80)

- x DECREASING LADDER T2B

(STARTING AT MAX REPS UNBROKEN)

WOD : DEATH BY THRUSTERS (95/65)

[STARTING AT 5... ]