GYMNASTY : 10-MIN FQ!

- Kipping Swings/Butteflies/C2B

WOD : 3 Rounds FT

- 400m

- 50 Sit Ups +(GHD Sit Ups)

- 10 Deadlifts (315/225)

STRENGTH : 10 MIN (E2MOM)

- 10 U/B Push Jerk (70%)

(Work on Rebound - Barbell Cycle)

WOD : 4 Rounds FT

- 21 Box Jump Over (24/20)

- 15 Power Snatches (75/55) +(95/65)

-  9 OHS (75/55) +(95/65)

STRENGTH : 12-MIN Running Clocks

5 Min to Complete

Max U/B Strict T2B - Descending by 1

2 MIN REST

5 Min of E10sec (@ 7:00)

3sec Pause at Hang to Muscle Snatch

(50% of 1RM of Full Muscle Snatch)

WOD : 8-MIN AMRAP

- 10 Hang Power Cleans (115/75)

- 10 WB Shots (20/14)

WOD : 24-MIN AMRAP [E6MOM (5:1)]

- 400m

- 10 Toes Thru Rings

- 20 Front Rack Lunges

- Max Burpees

SCORE = Total Burpees ONLY!

S (95/65)

Rx (115/75)

Rx+ (135/95)

STRENGTH : 10-MIN EMOM

(ODD) Max U/B Pull Ups

(EVEN) 3-4-5-6-7 Push Press

(@ 1RM Strict Press)

WOD : 11-MIN AMRAP (2:1)

2 MIN EACH Station : 1 MIN REST

- Snatches

- C&J

- Thrusters

- Deadlifts

(115/75) +(135/95) RTG(155/105)