STRENGTH : 4 Rounds For Quality!

- 12 Pallof Presses

WOD : 5 Rounds For Time!

- 400m Row

- 5 Deadlifts (275/195) +(315/225)

WOD : 5 Rounds For Time!

- 10 Pull Ups +(5 Muscle Ups)

- 15 Hang Cleans (95/65) +(135/95)

- 20 Hand Release Push Ups

- 25 Sit Ups +(PVC Sit Ups)

- 30 Jumping Squats +(Pistols)

** 3-MIN REST Between Rounds **

STRENGTH : 10-MIN EMOM

- 2 Hang Panda Pulls ( @ 90% )

WOD : 12-MIN AMRAP

- 15 Lateral Burpees OTB

- 15 Toes To Bar

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

Score = Total Rounds + Reps of OHS

WOD : For Time!

- 30 Clusters ( Bodyweight )

STRENGTH : 4 Rounds AFSAP

( As Few Sets As Possible )

- Accumulate 1 MIN HS Hold

- Accumulate 1 MIN Dead Hang

Partner WOD : 5 Rounds FT!

- 25 1-Arm DB Snatches (50/35)

- 30 1-Arm OH Lunges (50/35)

- 15 Synchro Burpees

STRENGTH : 5 Rounds NFT

- 8 Dumbbell Lat Rows