STRENGTH : 5 Rounds For Quality!

- 12 Strict Press ( @ 55% )

- 10 Ring Dips

WOD : 21-15-9 For Time!

- 1-Arm DB Thrusters (50/35)

- Pull-Ups

- Alternating DB Snatches (50/35)

Then... 1000m ROW

STRENGTH : 10-MIN E2MOM

- 10 Front Squats ( @ 60% )

WOD : 12-MIN AMRAP

- 3 Snatches

- 6 Floor Presses

- 9 Toes 2 Bar

- 12 Deadlifts

(125/80) +(150/95)

STRENGTH : 10-MIN EMOM

- 5 Gymnastic Pull-Up Variation

( Athlete’s Choice )

Partner WOD : 14-MIN AMRAP

- 100 WB Shot Passes (20/14)

- 80 Synchro Walking Lunges

- 60 Synchro Sit Ups

- 40 WB Russian Twist Pass

- 20 Synchro Burpees

STRENGTH : 35 Reps For Quality!

- Tempo S.G. Deadlifts (5u5d)

( @ 110% of snatch max )

WOD : For Time!

- 500m ROW, then 5 Rounds of...

- 8 S2OH (135/95) +(155/105)

- 10 DBOS (70/50) +(100/70)

- 12 Box Jump Overs (24/20)

STRENGTH : 5 Rounds For Quality!

- 8 Good Mornings

WOD : For Time!

- 40 Snatches (75/55) +(95/65)

- 40 Front Squats (75/55) +(95/65)

- 80 Double Unders

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

- 20 Front Squats (95/65) +(115/80)

- 40 Double Unders