STRENGTH : 10-MIN EMOM

ODD: 30sec WEIGHTED WALL SIT (45/35)

EVEN: 30sec BOX JUMP OVERS (24/20)

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

- 15 DEADLIFTS

- 10 SQUAT CLEANS

-  5 THRUSTERS

(Rx : 115/75) (Rx+ : 135/95)

Then... REST 2 MIN

Then... 5 MIN to Find 1RM Power Snatch

STRENGTH : 8 MIN

8 Rounds Tabata Hollow Hold

8 Rounds Inverse Tabata HS Hold

Synchro 4-Man Team WOD : For Time!

- 130 WB Shots (20/14)

- 110 Hang Power Cleans (95/65)

-  90 Plate Burpees (on 45)

-  70 WB Shots (20/14)

-  50 Hang Power Cleans (95/65)

-  30 Plate Burpees (on 45)

(20-MIN TIME CAP.  All movements must be at least 2 people synchronizing.  Any 2 may synchronize at any time.  But reps do NOT count unless 2 people are synchronizing.  Partition as desired.)

WOD : FGB Style x 5 (24 MIN AMRAP)

[5 RDS - 1 MIN EACH - 1 MIN REST]

- Knee 2 Elbow +(T2B)

- OHS (45/35) +(75/55)

- SDLHP (45/35) +(75/55)

- Box Jump Overs (24/20) +(Hurdle)

Score = Total Reps

STRENGTH : 10 MIN to complete

5x5 Front Squats (@ 75%)

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

- 20 OH Jumping Lunges ( S : 25/10)  ( Rx : 45/35)

- 15 Abmat Sit Ups ( Rx : PVC Sit Ups)

- 10 Snatches (S : 75/55)  ( Rx : 95/65)

-  5  Plate Burpees

( TARGET : 5+ Rounds )

STRENGTH : 10 Rounds (Every 90 Seconds)

- Pull Ups (50% of Max Unbroken)

WOD : 'LAURIE' FOR TIME!

- 19 CLUSTERS (S : 75/55) (Rx: 95/65)

- 82 AIR SQUATS

Then 2 Rounds of...

- 10 BAR FACING BURPEES

- 20 DEADLIFTS (S : 185/125) (Rx : 225/155)

- 34 WB SHOTS (20/14)

(TARGET : 11 MIN  /  TIME CAP : 15 MIN)