STRENGTH : 6 Rounds For Quality!

- 5 Snatch Grip Push Press ( increasing )

WOD : 12-MIN AMRAP

-  5 Deadlifts (225/155)

- 15 WB Shots (20/14)

- 25 WB Russian Twists Taps (20/14)

STRENGTH : 10-MIN EMOM

- 3 Hang Power Cleans ( @ 75% )

WOD : 12-10-8-6-4-2 For Time!

- Snatches (95/65) +(115/80)

- 50 Double Unders

- Burpee Box Jump Overs (24/20)

Murph WOD : For Time!

- 1 Mile

- 100 Pull Ups

- 200 Push Ups

- 300 Squats

- 1 Mile

** wear a weighted vest if you have one ** 

STRENGTH : Back Squats

- 20 Reps Unbroken

( @ 40%-50%-60% )

WOD : 15-MIN AMRAP

- 3 Power Cleans (135/95)

- 6 Push Ups

- 9 Squats

** 200m RUN E3MOM **

Partner WOD : For Time!

1000m ROW

40 Jerks (115/80) +(135/95)

40 Box Jumps (24/20) +(30/24)

750m ROW

30 Jerks (115/80) +(135/95)

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

500m ROW

20 Jerks (115/80) +(135/95)

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

250m ROW

10 Jerks (115/80) +(135/95)

10 Box Jumps (24/20) +(30/24)