STRENGTH : 8x30s

Seated KB/DB OH Hold

PARTNER WOD : 16 MIN

- Front Rack Lunge AMRAP

  (135/95) +(155/105)

- Partner runs 200m

- 5 Synchronized Burpees, Then Switch

SCORE = Total Lunges

20 MIN - U/B AMRAP

- 100 DU (3:1 Singles)

-  50 Pull Ups

- 100 Push Ups

-  50 Box Jump Overs (24/20)

Each Set MUST be completed UNBROKEN!  Every time any set is broken, do 10 WB Shots (20/14) and continue...

STRENGTH : 6 Rounds

6x5 S.G. DL to High Pull

3 @ 100% of Snatch

3 @ 110% of Snatch

"Jon A"

WOD : For Time

21-18-15-12-9-6-3

- Thrusters (95/65)

- x10 Shoulder Taps

(15 Min Time Cap)

STRENGTH :

10 to 1 U/B Deadlifts

WOD : 5 Rounds For Time!

- 10 Snatches (75/55)

- 20 Bottom Prisoner Half Burpees

- 30 Walking Lunges

STRENGTH : SOT PRESS

2 x 3 @ 40% of OHS

2 x 3 @ 50% of OHS

2 x 3 @ 60% of OHS

WOD : "Death by...Grace"

3-MINS TO COMPLETE

- 30 C&J (95/65)

(30-SEC REST)

3-MINS TO COMPLETE

- 30 C&J (115/80)

(30-SEC REST)

3-MINS TO COMPLETE

- 30 C&J (135/95)