STRENGTH : 12-MIN EMOM

ODD: 3 Tempo Strict Press (3u-3h-3d)

EVEN: M.E. Chin OTB Static Hold

WOD : 7 ROUNDS FT! (12-MIN CAP)

- 7 CLEANS (185/125)  +(205/135)

- 6 HSPU

STRENGTH : 2x4-MIN AMRAP (4:4:4)

DEADLIFTS (@ 80%) 

WOD : Death By... 

- OHS (115/75) or Front Squats (135/95) 

Finisher : 50 V-Ups (For Quality Immediately After Death By...) 

STRENGTH : 8 Rounds (E90s)

3x :

- S.G. Tempo DEADLIFT (1^-8v)

- TnG Muscle SNATCH (80% of 1RM)

WOD : 4 Rounds For Time (12 MIN CAP)

- 10 Burpee Box Jump

- 20 Box Jump Overs (24/20)

- 30 Hang Power Clean Ladder

Round 1 - (95/65)

Round 2 - (115/80)

Round 3 - (135/95)

Round 4 - (155/110)

STRENGTH : 15-MIN EMOM

5 Rounds of...

MIN 1 : 5 Push Jerks (80%)

MIN 2 : 30sec HS Hold

MIN 3 : 30sec Dead Hang

** 5 MINUTE REST **

WOD : For Time (10 MIN Time Cap)

- 200m Run with WB (20/14)

- 30 WB Shots (20/14)

- 30 Deadlifts (185/125)

- 200m Run with WB (20/14)

- 20 WB Shots (20/14)

- 20 Deadlifts (185/125)

- 200m Run with WB (20/14)

- 10 WB Shots (20/14)

- 10 Deadlifts (185/125)

WOD : 10-MIN AMRAP [Ascending Ladder by 5's]

( 5,5; 10,10; 15,15; 20,20; ...) 

- Thrusters (95/65) 

- OH Lunges (95/65) 

Then 15 MIN To Establish 1RM Hang Clean