WOD : 5 Rounds (1-MIN Per Station)

• SDLHP (45/35) +(75/55)
• OHS (45/35) +(75/55)
• Front Rack Lunge (45/35) +(75/55)
• Shoulder Taps
• Jumping Air Squats
• REST

SCORE = TOTAL REPS

STRENGTH : 8 Rounds For Quality!

- 3 Overhead Squat* ( @ 75% )

*with 2-SEC PAUSE EACH squat

WOD : 5 Rounds For Time!

-   9 Thrusters (95/65) +(115/80)

- 15 Box Jump Overs (24/20)

- 21 Russian Twist Taps (35/25) +(45/35)

STRENGTH : 8-MIN EMOM

- 3 Power Cleans ( @ 80% )

PARTNER WOD :  4 Rounds For Time!

- 20 Burpees ( While partner holds deadlift)

- 20 S2OH ( While partner holds dead hang)

- 20 Pull Ups ( While partner holds deadlift)

** 1-MIN REST AFTER EACH ROUND **

Scaled (115/80) Rx(135/95) Rx+(155/105)

STRENGTH : Find 1RM Deadlift

WOD : “FRAN” 21-15-9 FT!

- Thrusters (95/65)

- Pull Ups

STRENGTH : 10-MIN AMRAP

A) Abmat Sit Ups

B) Russian Twists (45/35)

C) PVC Sit Ups

D) GHD Sit Ups

WOD : 5 ROUNDS FOR TIME!

-  5 Burpees

- 10 Box Jumps (30/24)

- 15 Hang Snatches (75/55)