STRENGTH : 15-MIN EMOM

- 4 Drop Snatches

( Climbing as desired )

WOD : 12-MIN AMRAP

- 30 Air Squats

- 20 Abmat Sit-Ups

- 10 Burpee BJs (24/20) +(Kangaroo)

STRENGTH : 10-MIN EMOM

- 5 Deadlifts ( @ 75% )

WOD : 10 Rounds For Time!

- 200m RUN

- 5 Floor Presses (135/85)

- 12 WB Shots (20/14)

STRENGTH : 7 Rounds For Quality!

- 3 Pause Front Squats

( 3 second pause @ 75% )

WOD : 12-MIN AMRAP (4:4:4)

- EMOM : 150/100m ROW

[ ODD ] : Max Burpees Over Rower

[ EVEN ] : Max Pull Ups

Score = Total Burpees + Pull UPS

STRENGTH : 15-MIN EMOM

- 1 Snatch Grip Deadlift to Hang

- 3-second pause at above knee into

- 1 Hang Muscle Snatch

( Increasing weight by feel to 1RM )

WOD : For Time!

21-15-9 of...

- Squat Cleans (95/65) +(115/80)

- Toes 2 Bar

Then 40 Jumping Lunges

STRENGTH : 5-5-5-3-3-3

- BTN Snatch Grip Strict Presses

( Start at 60% and Increasing )

WOD : 12-MIN AMRAP

- 70 Push Ups

- 50 Box Jump Over (24/20) +(30/24)

- 30 OHS (75/55) +(95/65)

- Then Max Snatches ( same )