3 Rounds Sprint! (8-MIN Time Cap)

- 100' Bear Crawl

-  10 G2OH (95/65) +(115/75)

WOD : 10-MIN AMRAP (20:10)

Alternate movement every 1 MIN

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

- 1-Arm Snatch  (53/35) +(72/53)

Must alternate arms on snatch.

16.3 WOD : 7-MIN AMRAP

- 10 Power Snatches (75/55) 

-  3 Bar Muscle Ups

STRENGTH : 10-MIN EMOM

2x Hang Power Clean (85%)

WOD : For Time!

- 50 Push Press

- 50 SDLHP

- 50 OHS

- 50 SDLHP

- 50 Push Press

(95/65) +(115/75)

STRENGTH : 5-MIN EMOM

- 5 BTN SGPP then 20s OH Hold

WOD : 13-MIN (8-5) 

8 MIN AMRAP of... 

- 15 Box Jump Overs (24/20) 

- 10 Deadlifts (115/75) 

-  5 Snatches (115/75) 

Then 5 MIN to find 1RM Thruster! 

Score = Total Reps + LBS of 1RM Thruster

STRENGTH : PAUSE F. SQUATS

5x5 w/ 2 SEC Pause @ 75%

WOD : 10-MIN AMRAP

(Ascending Ladder 2,4,6,8,10...)

- DEADLIFTS (225/155) +(275/190)

- HSPU