STRENGTH : 30 STRICT PRESS FT!

BUY-IN : 10 HANG POWER CLEANS, THEN...

MAX EFFORT STRICT PRESS (75%)

x HANG POWER CLEANS
   (SAME REPS AS S.P. IN ROUND BEFORE RESTING)

45s-60s REST IN BETWEEN SETS

WOD : 4 ROUNDS OF (5:1)

- 1 LAP

- 40 SIT-UPS

- MAX FRONT SQUATS (135/95) +(185/125)

[ NO RACK - SCORE = TOTAL FRONT SQUATS ]

STRENGTH/TECHNIQUE : 8 ROUNDS (EMOM)

- 3 HIGH HANG (PERFECT) POWER SNATCH (FQ)

WOD : 8-MIN AMRAP

10 DEADLIFTS (135/95)

15 BOX JUMPS (24/20)

15 DEADLIFTS (185/135)

15 BOX JUMPS (24/20)

20 DEADLIFTS (225/155)

15 BOX JUMPS (24/20)

25 DEADLIFTS (275/185)

15 BOX JUMPS (24/20)

30 DEADLIFTS (315/205)

15 BOX JUMPS (24/20)

35 DEADLIFTS (365/225)

15 BOX JUMPS (24/20)

STRENGTH : 5x5 (E2MOM)

- SG DEADLIFT

- 2 POSITION PAUSE

- T&G SNATCH HIGH PULL

WOD : 20 MIN AMRAP (2 MIN PER STATION)

- OH PLATE SIT UPS (45/35)

- WB SHOTS (20/14)

- OH WB LUNGES (20/14)

- LATERAL BURPEE OTWB

- CALORIE ROW

- OH PLATE SIT UPS (45/35)

- WB SHOTS (20/14)

- OH WB LUNGES (20/14)

- LATERAL BURPEE OTWB

- CALORIE BIKE (NO SEAT!)

SCORE = TOTAL REPS + CALORIES

STRENGTH : 6 ROUNDS

- 2 PUSH PRESS

- 4 JERKS (YOUR CHOICE)

- 20sec HOLD ON CATCH POSITION OF 4th JERK

WOD : FOR TIME

30-20-10 PULL UPS  +(3-2-1 ASCENTS)

12-9-6 OHS* (135/95) 

*(75% OF 1RM OR LESS)

STRENGTH : (17 MIN - OTM - 5:1:5:1:5)

TEMPO CGSDL 5x3 (5s:4s:3s)

WOD : 7 ROUNDS FT (12-MIN TIME CAP)

- 7 POWER CLEANS (95/65)

- 7 THRUSTERS (95/65)

- 7 BOTTOM HALF BURPEES

- 7 BOX JUMP OVERS (24/20)