STRENGTH : 10-MIN EMOM

(110%/90% of BW)

- Power Clean

- Squat Clean

- Thruster

- Push Press

WOD : For Time!

1-2-3-4-5  Power Snatches (135/95)

10-20-30-40-50 Jumping Squats

STRENGTH : 8x5 Good Mornings NFT

'DREA'  : Partner WOD : 18-MIN AMRAP (8:2:8)

- 3 Power Cleans (135/95)

- 6 Push Ups

- 9 Squats

First 8 minutes...  1 person doing all power cleans and other person all body weight movements...  Rest and reverse roles.

STRENGTH : 15 MIN ( Choose your own adventure)

A: Ascending Ladder of U/B T2B (1,2,3,4...)

B: 1 Ascent EMOM

Partner WOD : For Time! 

- 150 Burpee Box Jumps (24/20) 

Partner A performs as Partner B holds HS. 

Switch once HS hold breaks.  After each partner goes.  Run 200m together after each round.  Repeat until 150 reps are done. 

STRENGTH : Pause Front Squat

( Running Tabata Clock )

20s: Bottom

10s: Top

20s: Bottom

10s: Top

** 2 MIN REST **

20s: Top

10s: Bottom

20s: Top

10s: Bottom

** 2 MIN REST **

1-MIN Max Front Squats

WOD : 21-15-9 For Time!

- Hang Power Cleans

- Bar Facing Burpees

- 2x Sit Ups

(135/95) +(155/105)

STRENGTH : Teams of 2-3

25 Power Snatches EACH (80%)

Alternating each rep, 1 person working at a time.  Work on fast transitions.

WOD : 13 MIN AMRAP (5:2:3:2:1)

5 MIN AMRAP

- 15 Pull Ups +( 1 Ascent)

- 10 Box Jump Overs (24/20)

-  5 Deadlifts (275/195)

3 MIN AMRAP

- 10 Deadlifts (225/155)

-  5 Box Jump Overs (24/20)

1 MIN AMRAP

- Max Deadlifts (225/155)