STRENGTH : 10-MIN EMOM

ODD : 30 Sec Russian Twist Taps

EVEN : 10 Front Squats (60%)

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

- 10 Lateral Burpee OTB

- 10 Hang Cleans (115/80) +(135/95)

- 10 S2OH (115/75) +(135/95)

- 20 Prisoner Walking Lunges

STRENGTH : 10 MIN To Complete...

- 50 Strict Presses (70%)

( No Racks Allowed )

WOD : For Time*

- 70 Pull Ups

- 80 Push Ups

- 90 Sit Ups

-100 Squats

(20 MIN CAP)

*EMOM : 3 DEADLIFTS (185/125) +(225/155)

STRENGTH: 8-MIN TABATA

1. Max V-Ups

2. Superman Holds

WOD: 20-MIN AMRAP

- 11 S2OH (95/65)(+:135/95) 

- 12 Pushups

- 16 Air Squats

*200m Run Every 2nd Minutes* 

WOD : 4 Rounds For Time!

- 200m RUN

- 25 Back Squats (135/95) +(185/125)

- 20 Burpee Box Jumps (30/24)

- 15 Pull Ups + (1 Ascent)

(25 MIN CAP - NO Rack)

STRENGTH : DEADLIFTS

- 25x1 (Every 25 Sec @ 80%)

WOD : 13-MIN AMRAP (4:1:3:1:2:1:1)

- As Many DU As Possible*

* Stop and Perform 3 Snatches EMOM

Rx (115/80) Rx+ (135/95)

SCORE = Total DU