STRENGTH : 5x6 OH Split Squats

 @ 1RM Strict Press 60-90 sec rest between sets.

WOD : 30-20-10 FT!

Scaled

- OH Jumping Lunges (45/35)

- Hang Power Cleans (95/65)

Rx

- BackRack Jumping Lunges (115/80)

- Hang Power Cleans (115/80)

Rx+

(135/95) w/ both Rx movements.

( 10 MIN Time Cap - Target Time : Sub 7:30)

STRENGTH : 10-MIN EMOM

(@ 75% of 1RM Snatch)

ODD:

- 2 BTN SG PP

- 1 Power Snatch Balance

EVEN:

- 2 SG High Pulls

- 1 Power Snatch

WOD : 21-5-9 For Time!

- Shoulder Taps (PER!)

- Hang Cleans (135/95)

- Burpee OTB

- Pull Ups

STRENGTH : SG OH Holds

[@ BW (100%/80%)]

60s-50s-40s-30s-20s-10s

Partner up and time each other.  14 MIN to complete STRENGTH.  Holds do not need to be unbroken.  Accumulate amount of time required before rest and/or switching.

WOD : 12-MIN AMRAP (4:2:3:1:2)

-  5 K2E +(Knee 2 Rings)

- 10 Plate Burpees +(HSPU)

- 15 Deadlifts (135/95) +(185/125)

- 20 Prisoner Lunges

Partner WOD : For Time! 

( 1 person working at a time / partition as desired. ) 

 - 60 CAL Assault Bike

- 60 Thrusters (115/80)

- 60 OHS (115/80)

- 60 Squat Cleans (115/80)

- 60 Pull Ups

- 60 Burpee Box Jumps (30/24)

- 60 Synchronized Jumping Lunges

STRENGTH : 10-MIN to complete.

10-9-8-7-6-5-4-3-2-1 Front Squats (60%)

WOD : 7-MIN AMRAP

- 15 Air Squats

- 10 Lateral Burpee OTB

-  5 Deadlifts (225/155)

TARGET : 7 Rounds

UNICORN : 9 Rounds