STRENGTH : 10 MIN EMOM (35:25)

- MAX Strict U/B HSPU

"JORENNE"

Partner WOD : 16 MIN AMRAP

- 5 Burpees (Partner F Rack Hold)

-15 Pull Ups (Partner F Squat Hold)

-15 Deadlifts (Partner OH Hold)

Rx @ (95/65) : Score = Total Reps

STRENGTH : 10-MIN EMOM

- ODD : 6 Good Mornings

- EVEN : 25sec OH Hold

"HAPPY BIRTHDAY WANG!!"

WOD : 5 Rounds FT

- 5 Burpee Box Jump Over (24/20)

-10 Box Jump Over (24/20)

-10 Hang Snatches (95/65)

- 5 Thrusters (95/65)

STRENGTH : 9-MIN EMOM

- MIN 0/2/4/6/8

      10 U/B Front Squats

- MIN 1/3/5/7

      45 Sec 1-Arm KB Farmer Hold (72/53)

WOD : For Time

- 40 Med Ball Squat Cleans (20/14)

- 40 HRPU +(HSPU)

- 40 Jumping Lunges

- 40 Pull Ups +(5 Ascents) RTG(Legless)

- 40 Jumping Lunges

- 40 HRPU +(HSPU)

- 40 Med Ball Squat Cleans (20/14)

STRENGTH : 12-MIN

(8 Rounds x E90s)

- 3 Hang Muscle Snatch

- 2 Heaving Snatch Balance

- 1 PAUSE OHS (10 SEC)

Partner WOD : FOR TIME!

- 200 WB Shot Pass +(UNBROKEN)

-  30 Synch HPC (135/95) +(155/105)

- 100 T2B*

-  30 Synch Burpees

*Only 1 person working at a time on T2B to get 100 total.

STRENGTH : Intervals FT

3 Rounds of...

- 100m

- REST 30sec

- 200m

- REST 60sec

- 300m

- REST 90sec

WOD : 21-15-9 For Time!

- Thrusters (95/65)

- Pull Ups