WOD : "Alena" 34-MIN AMRAP

-   1 Hang Squat Clean

- 20 Prisoner Lunges

- 17 Burpees

Weight : Heavy! Athlete's Choice

Score = Total Weight Moved

(Rounds/Reps x Weight)

STRENGTH : 7-MIN to complete...

- 5x5 DEADLIFTS (@ 80%)

WOD : "JT" 21-15-9 of...

- HSPU +(STRICT)

- Ring Dips +(STRICT)

- Push Ups +(STRICT) 😂

STRENGTH : 10-MIN EMOM

- 35 SEC Weighted Wall Sit (45/35)

-  2 Thrusters (@ 1RM Strict Press)

WOD : 10-MIN EMOM

- (ODD) 8 T2B, then WB Shots (20/14)

- (EVEN) 8 Burpees, then WB Shots (20/14)

Score = Total WB Shots

STRENGTH : 16-MIN (E2MOM)

- Build up to 5RM Floor Press

Partner WOD : For Time!

21-15-9-3 of...

(while partner holds plank)

- Squat Cleans (95/65) +(115/80)

- Lateral Burpee OTB

Then, Junkyard Dog!!

STRENGTH : 10-MIN (E2MOM)

- 5 Pause Back Squats (@ 75% with 2-sec pause)

WOD : For Time!

- 15 Burpee Box Jump Overs (24/20) +(30/24)

- 50  SDLHP (45/35) +(75/55)

- 12 Burpee Box Jump Overs (24/20) +(30/24)

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

-  9 Burpee Box Jump Overs (24/20) +(30/24)

- 30  SDLHP (45/35) +(75/55)

-  6 Burpee Box Jump Overs (24/20) +(30/24)

- 20  SDLHP (45/35) +(75/55)

-  3 Burpee Box Jump Overs (24/20) +(30/24)

- 10  SDLHP (45/35) +(75/55)