STRENGTH : 11-MIN EMOM (5:1:5)

- 3 C.G. Tempo DEADLIFT (0-7)

[ @ 1RM of Clean or FSquat; whichever is greater ]

WOD : 11-MIN AMRAP (3:1:3:1:3)

-  9 Lateral Burpee OTB

- 15 Snatches (75/55)

- 21 BTN SG Thruster (75/55)

STRENGTH - 8 Rounds (E2MOM)

- 3 Hang Power Cleans

2 sec pause @ HANG

3 sec pause @ CATCH

WOD : For Time!

3 Rounds of...

- 21 OHS (115/75)

- 15 T2B

-  9 K2E

Then 6 Rounds of...

- 5 Push Press (115/75)

- 10 Jumping Lunges

STRENGTH : 5 Rounds NFT

- 10 Kipping Swings

- MAX HS Hold

(Shifting/Rocking HS every other round)

WOD : Teams of 2-3 For Time!

- 400m Together

- 30 C&J (EACH - MUST Alt Rep)

Rx (155/105) Rx+ (185/125)

- 3 MIN REST

- 30 SNATCHES (EACH - MUST Alt Rep)

Rx (115/75) Rx+ (135/95)

- 400m Together

- 30 Synchronized Burpees

STRENGTH : 10-MIN EMOM

- 5 Strict Press (ODD)

- 50sec Plank (EVEN)

WOD : "#JennS" 3 Rounds FT!

- 6 Burpees

- 5 Box Jumps (30/24)

- 16 V-Ups

- 47 Thrusters (45/35)

- 1 MIN REST

STRENGTH : 6 Rounds (E90s)

- 5 Front Squats (75%)

- 4 Box Jump Overs (30/24)

WOD : "Brenton"

5 Rounds For Time!

- 100' Bear Crawl

- 100' Standing Broad Jumps

Tacoma (3 Burpees every 5 Jumps)

Renton (5 Burpees every 3 Jumps)

Rx+ (WITH 20lb vest or armor)