WOD : 23-MIN AMRAP (5:1:5:1:5:1:5) 

5-MIN AMRAP of... 

- 10 Box Jump Overs (24/20)

- 10 Toes Thru Rings

** 1-MIN REST, THEN...** 

5-MIN AMRAP of...

- 10 Lateral Burpee OTB

- 20 Snatches (75/55) 

 ** 1-MIN REST, and REPEAT...**

STRENGTH : For Quality!

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

- Toes To Bar

- Tuck Ups

- Hollow Rocks

WOD : 3 Rounds For Time!

- 21 Deadlifts (115/80) +(135/95)

- 18 Pull Ups +(C2B)

- 15 HSPU +(Strict)

- 12 Squat Snatches (115/80) +(135/95)

STRENGTH : 10-MIN EMOM

- 3 Muscle Snatches

WOD : 12-MIN AMRAP

-      5 Toes To Bar

-    10 Burpees

-    15 S.L. Sit Ups

- 200m RUN

STRENGTH : 10-MIN EMOM

- 2 Hang High Pulls

- 1 Hang Squat Clean

WOD : 5 Rounds For Time!

- 15 Box Jump Overs (24/20)

- 30 WB Shots (20/14)

- 60 Double Unders

STRENGTH : 10-MIN E2MOM

- 10 TnG Deadlifts

WOD : 17-MIN AMRAP (5:1:5:1:5)

-  4 Front Squats (95/65) +(115/75)

-  8 Lateral Burpee OTB +(HSPU)

- 12 Jumping Lunges +(Pistols)