Strength : 6x4

Hang Muscle Snatch (75%)

WOD : For Time!

15 Power Cleans (135/95) +(155/105)

15 Front Squats (135/95) +(155/105)

15 S2OH (135/95) +(155/105)

60 Lunges (BodyWeight)

15 S2OH (135/95) +(155/105)

15 Front Squats (135/95) +(155/105)

15 Power Cleans (135/95) +(155/105)

STRENGTH : 16 Rounds TBT

8x Hollow Hold

8x Weighted Plank (Elevated) 

WOD : 4 Rounds For Time! 

- 21 Thrusters (95/65) +(115/75)

- 15 Pull Ups

-  9 Toes-2-Bar

 STRENGTH : STRICT PRESS

10-10-8-8-5-5-3-3

WOD : 10 Rounds For Time!

- 8 Lateral Burpees OTB

- 5 Deadlifts

- 1 Hang Squat Clean

(185/125) +(225/155)

STRENGTH : DEADLIFTS

5x10 U/B E2MOM (70%)

WOD : 3 Rounds of  4min ON : 1min OFF

- 25 WB Shots (20/14) +(30/20)

- 25 Box Jump Over (24/20) +(30/24)

- SDLHP AMRAP (45/35) +(75/55)

PARTNER STRENGTH :

100 Back Squats FT (@70%)

PARTNER WOD :

150 Snatches (75/55) FT

*Partner Weighted Plank Hold

(45/35) Alternate EVERY time plank hold is broken.