STRENGTH : Accumulate 2.5 min of...

- HS Holds AND Plate Pinch Holds

WOD : 3 Rounds For Time!

- 20 Snatch Ladder

- 20 Jerk Ladder

- 40 Abmat Sit Ups +(20 V-Ups)

Round 1 : (95/65) +(95/65)

Round 2 : (105/75) +(115/80)

Round 3 : (115/85) +(135/95)

STRENGTH : 5 Rounds E2.5M

- 5 TnG DEADLIFTS ( @ 75% )

- 20sec Burpees OTB AFAP

WOD : For Time

- 30 Alt. CJ (155/105) +(185/125)

Then 30-20-10 of...

- WB Shot Passes (20/14) +(2fer1)

- Synchro Bar Facing Burpees

- Synchro HKR +(T2B)

STRENGTH : 5 Rounds E2MOM

- 5 Bench Presses ( @ 77.5% )

WOD : 15-MIN AMRAP

- 5 Push Presses (115/80) +(135/95)

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

- 7 KB Swings (53/35) +(72/53)

- 200m RUN

STRENGTH : 4 Rounds E2.5M

- 10 Unbroken Front Squats

( NO RACK @ 60% 65% 70% 70% )

WOD : 9-8-7-6-5-4-3-2-1 FT!

- Hang C&J (95/65) +(115/80)

- Box Jump Overs (24/20)