STRENGTH : 4 Rounds For Quality!

- 10 DB Front Raises ( per )

- 45 sec Server Plate Hold

WOD : 9-MIN AMRAP

- 21 DBall Deadlifts (70/50) +(100/70)

- 15 DBall Lunges (70/50) +(100/70)

- 9 Kangaroo Jumps (24/20)

STRENGTH : 12-MINUTES

Build Up To Heavy 3 Hang Muscle Snatch

Then, Complete 6 Sets of 3

WOD : 4 Rounds For Time!

- 20 Abmat Sit Ups

- 15 Front Rack Lunges (115/80) +(135/95)

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

- 5 Lateral Burpees OTB

- 200M RUN Between Rounds

STRENGTH : 10-MIN EMOM

- 3 to 8 V-Ups or Tuck Ups

( Pick A Number For U/B Set For Entire EMOM )

Partner WOD : 5 Rounds For a Time!

- 24 Deadlifts

- 18 Hang Power Cleans

- 12 Push Jerks

- 10 Pull Ups

- 20 Push Ups

- 30 Squats

Rx (155/105) Rx+ (185/125)

STRENGTH : 10-MIN EMOM

- 1 Clean + 2 Front Squats

( @ 75% of Front Squat )

WOD : For Time! (20-MIN CAP)

- 1000m ROW

- 10 Plate Burpees (35/25) +(45/35)

- 80 Plate Snatches (SAME)

- 10 Plate Burpees (SAME)

- 60 Plate Russian Twist Taps (SAME)

- 10 Plate Burpees (SAME)

- 40 Box Jump Overs (24/20) +(30/24)

- 10 Plate Burpees (SAME)

- 20 OH Plate Lunges (SAME)

- 10 Plate Burpees (SAME)

Partner WOD : For Time!

- 150 WB Shots (20/14)

- 150 Hang Power Cleans (95/65)

STRENGTH : 10-MIN EMOM

- 2 Pause Push Jerks

( 5-sec Pause @ 1RM Strict Press )