STRENGTH : E3MOM

5x10 Front Squat (@70%)

WOD : 13 MIN AMRAP

5 min AMRAP of...

-  5 KB Snatch (PER)

- 10 WB Shot

- 15 Sit Ups

3 min REST

5 min AMRAP of...

- 10 Box Jump Over (24/20)

- 10 Pull Ups

Rx (36/26)

Rx+ (53/35) or (60/40) DB

STRENGTH : 12-MIN AMRAP

(Unbroken Sets of...)

- 10 Kipping Swings

-  1 Dead Hang 360

WOD : "WIN'S WORLD 3.0"

16 MIN AMRAP

-  3 Deadlifts

-  2 Power Cleans

-  1 Thruster

- 30 DU

(155/105) +(185/125)

STRENGTH : Coach's Special

WOD : 15 MIN AMRAP (6:3:6) 

Teams of 2..

6 MIN AMRAP

- 5 Deadlifts to Max Hold (135/95)

  *Partner Max WB Shots

REST 3 MIN (change weight)

6 MIN AMRAP

- 10 Snatch to Max OHS Hold (75/55)

  *Partner Max Burpees

SCORE = Total WB Shots and Burpees ONLY

Strength - 12 MIN EMOM

- 3 Muscle Snatches

WOD - 12 MIN AMRAP

- Max Effort T2B

- x Thrusters (95/65)

 (Max and Match!)  Score = Total Reps

STRENGTH : 10-EMOM

- 30 SEC Ext WB Hold

- 30 SEC L Sit

  (or 10 Around the Balls)

WOD : 30-20-10

- HSPU +(Strict)

- Box Jump Over (24/20)

- SDLHP (115/75) +(135/95)