STRENGTH : 3-2-1 For Quality!

- x10 OH Plate Sit Up/PVC/GHD

- x10 Hip Extensions

- x10 Second L-Sit

- x Minute Plank

WOD : 8-MIN AMRAP (2:1)

- Clean & Jerk Ladder

(95/65) - (115/80) - (135/95)

STRENGTH : 7 Rounds FQ!

- 3 Pause Back Squats ( 75% )

WOD : For Time!

- 75 Double Unders

- 8 Snatches (115/80) +(135/95)

- 50 Double Unders

- 10 Snatches (115/80) +(135/95)

- 25 Double Unders

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

HERO WOD : “WHITE”

5 Rounds For Time! 

- 3 Ascents

- 10 Toes To Bar

- 21 OH Plate Lunges (45/35) 

- 400m RUN

STRENGTH : Front Squats

2x5 @ 80%

2x3 @ 85%

2x2 @ 90%

Partner WOD : 2 Rounds FT!

- 1500m ROW ( alt every 250m)

- 100 WB Shots (20/14)

STRENGTH : 5 Rounds E2MOM

- 5 Power Snatches ( @ 75% )

WOD : 3 Rounds For Time!

- 200m RUN

- 15 Deadlifts (225/155) +(275/195)

- 15 Box Jumps (24/20) +(30/24)