STRENGTH : 9-MIN EMOM

- 2 Tempo Deadlifts (50%)

( 4 sec up 4 sec down for 3 Rounds )

( 5 sec up 5 sec down for 3 Rounds )

( 6 sec up 6 sec down for 3 Rounds )

"FrankenSlava" : 14-MIN AMRAP

- 18 Snatches (75/55)

- 32 Thrusters (75/55)

- 36 OH WB Duck Walk (20/14)

- 200m RUN

STRENGTH : 10-MIN (E2.5MOM)

- 15 Front Squats (65%)

WOD : 12-MIN AMRAP

- 21 Jumping Lunges

- 15 Hang Power Cleans (135/95)

-  9Lateral Burpee OTB

STRENGTH : 9 Rounds NFT

- 3 PUSH PRESSES (75%-80%-85%)

WOD : 3 Rounds FT

- 12 DEADLIFTS (115/80) +(135/95)

-  9 SNATCHES (115/80) +(135/95)

-  6 OHS (115/80) +(135/95)

-  30 DOUBLE UNDERS

 "09/11" Partner WOD : 20-MIN

*200m Partner Carry @ (0 and 10)*

Then AMRAP of...

-  9 Clusters (95/65) +(115/85)

- 11 Pull ups +(C2B)

GYMNASTY : 10-MIN of ...

- Max Effort Freestanding Handstand Holds

Partner WOD : For Time!

50-40-30-20-10

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

100-80-60-40-20

- Sit Ups (Partner Holds Deadlift)

THEN, 30-20-10...

- Hang Power Cleans (135/95) +(185/125)

- Partner Over/Unders