STRENGTH : 10-MIN EMOM

ODD - 10 U/B Deadlifts ( @ 65% )

EVEN - 4 Max Broad Jumps

WOD : 12-MIN AMRAP (5:2:5)

- 3 Snatches EMOM (135/95) +(155/105)

Then Max WB Shots (20/14)

STRENGTH : 10-MIN EMOM

- 3 Hang Clean into Strict Press

( @ 65% of 1RM Strict Press )

WOD : 3 Rounds For Time!

- 50 Double Unders

- 25 Burpees

- 12 Front Squats (155/105) +(185/125)

STRENGTH : 8 Rounds E90sec

- 3 Deadlifts ( @ 80% )

HERO WOD : Rahoi“

12-MIN AMRAP

- 12 Box Jumps (24/20)

-  6 Thrusters (95/65)

-  6 Bar Facing Burpees

Athlete’s Choice WOD : 20-MIN AMRAP

“Mary” / “Cindy”

- 5 HSPU  /  Pull Ups

- 10 Pistols  /  Push Ups

- 15 Pull Ups  /  Squats

STRENGTH : 2-MIN of...

- Pronated Dead Hang

- Top of Ring Dip

- Supinated Dead Hang

- Bottom of Ring Dip

STRENGTH : 10-MIN EMOM

- 20 Sec Max Box Jump Overs

WOD : For Time!

- 1000m ROW

- 80 U/B* OHS (95/65) +(115/80)

*PENALTY = 10 Lateral Burpees OTB each time athlete takes break.