STRENGTH : Heavy Back Squats

- 3x5 @ 80%

- 3x3 @ 85%

WOD : 11-MIN AMRAP ( 5:2:4 )

- 20 Push Ups +(Clapping)

- 15 Jumping Squats

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

-  5 Squat Cleans (135/95) +(185/125)

PARTNER STRENGTH : 40 Thrusters FT (EACH)

Only 1 person working at a time.  Alternate as desired until each athlete accumulates 40 reps.  Partner must hold front squat before athlete may start accumulating reps.

WOD : For Time! (13 MIN Time Cap)

- 50 Strict Press (95/65) +(HSPU)

- 40 Lateral Burpee OTB

- 30 Hang Power Cleans (95/65) +(115/75)

- 20 OHS (95/65) +(115/75)

- 10 Snatches (95/65) +(115/75)

STRENGTH : 20x1

(E30s @ 1RM Clean)

- Clean Deadlift

- High Hang

- Hang

- High Hang

- Stand and Drop

WOD : 15-MIN AMRAP

-  9 Pull Ups +(C2B)

- 15 Thrusters (75/55) +(95/65)

- 21 OH Plate Lunges (45/35)

(Target : 5 Rounds+)

STRENGTH : 50 Strict T2B FT!

(No Chalk Allowed, 10 MIN CAP)

MOD WOD : 3 Rounds FT of

- 50 Sit Ups

- 1min Farmer Hold w/ Plates (45/35)

WOD : For Time!

9-8-7-6-5-4-3-2-1 of...

- Hang Power Clean and Push Jerks

- Box Jump Overs (24/20)

Then...  9-8-7-6-5-4-3-2-1 of...

- Deadlifts

- Lateral Burpee OTB

Scaled (75/55) then (185/125)

Rx (95/65) then (225/155)

Rx+ (115/75) then (255/175)

** Only 1 barbell.  Must load own weights.  12 MIN Time Cap.  2nd couplet starts at 6 min mark; whether or not 1st couplet has been completed.**

Partner Skill TEST FT :

- 20/40/60/80/100 Double Unders (EACH)**

**Partner holds squat, then alternate. 

Hold must be unbroken during set being completed.

Team WOD : 10 Synchro Rounds FT

- 10 SNATCHES (75/55)

- 10 LATERAL BURPEE OTB

>4 Rounds then 120sec REST

>3 Rounds then  80sec REST

>2 Rounds then  40sec REST

>1 Round