STRENGTH : 10-MIN EMOM

- Pull Ups +( MU ) ( @ 50% )

WOD : 3 Rounds For Time!

- 50 Abmat Sit Ups

- 30 Single Arm DB C&J (50/35)

- 15 Burpee Box Jumps (24/20)

WOD : 12-MIN AMRAP

- 5 DEADLIFTS EMOM

Then Max Reps of...

[ EVEN ] HANG POWER CLEANS

[  ODD  ] PUSH JERKS

(155/105) +(185/125)

STRENGTH : 8-MIN AMRAP +(10-MIN)

- MAX WALKING LUNGES

STRENGTH : 15 Rounds EMOM

- 5 Bench Press ( @ 75% )

- 5 DB Lat Rows ( PER ARM )

WOD : 12-MIN AMRAP

- 10 Ring Dips

- 20 Jumping Back Squats (45/35)

- 30 Abmat Sit Ups

STRENGTH : 10 Rounds For Quality

- 2 Squat Cleans ( @ 85% ) 

WOD : 21-15-9 For Time! 

- Full Snatch (115/80) +(135/95) 

- Toes To Bar

- RUN 200m +(400m) After Each Round. 

STRENGTH : For Time!

- 50 Strict Pull Ups +(20 MU)

WOD : 9 Rounds For Time!

- 20 Double Unders

- 10 Box Jump Overs (24/20) (30/24)

-  5 Deadlifts (185/125) +(225/155)