STRENGTH : 10-MIN EMOM

- ODD :

ODD Object Marching Band 20s

ODD Object Standing Hold 10s

And REPEAT

- EVEN : M.E. Strict Pull Ups

  ( MOD to ring rows if they can't do at least 8 Pull Ups )

WOD : 12-MIN AMRAP

- 20 Snatches (95/65)

Then... AMRAP of...

- 5 Thrusters (135/95)

-10 Deadlifts (135/95)

[ 1 BAR with increasing weight for AMRAP from snatches ]

STRENGTH : 14-MIN EMOM C&J (Start at 80%)

5-5-REST and INCREASE WEIGHT

4-4-REST and INCREASE WEIGHT

3-3-REST and INCREASE WEIGHT

2-2-REST and INCREASE WEIGHT

1-1

1+ (Optional PR!) 

WOD : 5 Rounds FT!

- 200m

- 10 Burpees

STRENGTH : 10 MIN (E2MOM)

- 3 Push Press

- 6 Push Jerks

- Max Effort T2B

[ @ 1RM Strict Press ] 

WOD : 14-MIN AMRAP

- 10 PULL UPS

- 15 OHS (115/80)

- 20 DEADLIFTS (115/80)

STRENGTH : 6 MIN D.L.

- Unbroken Back Squats

(20 down by 1's @ 50% of 1 RM)

WOD : 12 MIN AMRAP (5:2:5)

- M.E. Hang Cluster (95/65)

** 2-MIN REST **

- M.E. Hang Power Snatch (95/65)

Penalty : 30 Prisoner Lunges

SCORE = Total Reps (NO Lunges)

Partner WOD FT!  

10 Rounds (EACH) of...

- 10 WB Shots

- 10 WB Cleans

-  2 Deadlifts (315/225) +(365/255)

**REST 10 MIN** then...

- 150 Snatches (75/55)

1 Barbell Per Team; 1 Wallball Per Person.