STRENGTH : 12-MIN EMOM

[  ODD  ] : Max Effort HS Hold

[ EVEN ] : 30 Sec Pull Ups

WOD : 25-20-15-10-5

- DBall Goblet Squat (100/70) +(150/100)

- GHD Sit Ups 

STRENGTH : Power Cleans FQ

- 11 @ 70%

- 9 @ 75%

- 7 @ 80%

- 5 @ 85%

- 3 @ 90%

- 1 @ 95%

WOD : 2 Rounds For Time!

- 21 OHS (75/55) +(95/65)

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

-  9 Lateral Burpee OTB

STRENGTH : 18-MIN AMRAP

- 2 BACK SQUATS ( @ 90% )

WOD : FOR TIME!

- 42 DEADLIFTS

- 21 PUSH JERKS

- 30 DEADLIFTS

- 15 PUSH JERKS

- 18 DEADLIFTS

-  9 PUSH JERKS

(115/80) +(135/95)

STRENGTH : 5 Rounds For Quality!

- 5 Deadlifts ( @ 75% )

- 30 Second Dead Hang

WOD :  For Time!

- 30 WB Shots (20/14)

- 30 Hang Power Cleans (75/55) +(95/65)

- 20 WB Shots (20/14)

- 20 Hang Power Cleans (75/55) +(95/65)

- 10 WB Shots (20/14)

- 10 Hang Power Cleans (75/55) +(95/65)

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

- 15 Toes To Bar

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

- 10 Toes To Bar

-   5 Thrusters (75/55) +(95/65)

-   5 Toes To Bar

STRENGTH : 5 Rounds For Quality!

- 5 Strict Press while in Front Squat

WOD : 8-7-6-5-4-3-2-1 For Time!

- Full Snatch (95/65) +(135/95)

- Box Jump Over (24/20) +(30/24)