STRENGTH : 13-MIN EMOM

2x 2-Position Hang Power Clean w/ PAUSE (2-3)

Partner WOD : For Time!

- 200 S2OH (95/65)

  [Partner Holds Squat]

- 100 Box Jump Overs (30/24)

  [Partner Holds Kneeling Front Rack]

Strength : C.G. Sumo DL

5x2 (5s-5s)

5x2 (3s-3s)

WOD : 11-MIN AMRAP

10 MIN Of...

-10 HSPU

-15 WB Cleans (20/14)

-30 OH WB Walking Lunge

-45 DU

Then 1 MIN Burpee AMRAP

Strength :

- 3x10 Push Jerks (E90s)

- 2 min rest

- 5x8 Push Jerks (EMOM)

WOD : For Time...

-  5 Pull Ups

- 10 Front Squats (135/95)

- 15 Pull Ups

- 20 Front Squats (135/95)

- 25 Pull Ups

- 30 Front Squats (135/95)

-  2 MIN REST

- 35 U/B Deadlifts (185/125)

- 40 Box Jump Overs (24/20)

STRENGTH : 2x4min AMRAP

- Back Squats

WOD : 11 MIN AMRAP

(3:1:3:1:3)

- 21 WB Shots (20/14)

- 15 OH WB Lunges (20/14)

-  9 K2E

Rx+

- 15 WB Shots (20/14)

- 10 OH WB Lunges (20/14)

-  5 Bar Muscle Ups

STRENGTH : 4x10 PUSH PRESS
 

WOD : FOR TIME!

- 10 THRUSTERS (130% BW / 90% BW)

- 10 DEADLIFTS (200% BW / 170% BW)

- 20 BOX JUMP OVERS (30/24)

- 20 CAL ON ASSAULT BIKE