WOD : For Time!
- 50 DB DEADLIFTS
- 50 ABMAT SIT UPS
- 50 BOX STEP UPS
- 50 SINGLE ARM DB THRUSTERS

♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box

[ TIME CAP : 20 MIN ]

REST DAY

STRENGTH : 10-MIN EMOM

- 5 Pistols +(Weighted)

WOD : 100 Hang Clusters For Time! [ 20-MIN CAP ]

Barbell (75/55) +(95/65) DB/KB (Single Arm / Alt Every 5)

[ EMOM : x Jumping Lunges ]

MIN 0-4 : 20 Jumping Lunges

MIN 4-8 : 16 Jumping Lunges

MIN 8-12 : 12 Jumping Lunges

MIN 12-16 : 8 Jumping Lunges

MIN 16-20 : 4 Jumping Lunges

STRENGTH : Pinch Grip Work

- 60 sec hold with right hand

- 60 sec hold with left hand

- 50 sec hold with right hand

- 50 sec hold with left hand

- 40 sec hold with right hand

- 40 sec hold with left hand

- 30 sec hold with right hand

- 30 sec hold with left hand

- 20 sec hold with right hand

- 20 sec hold with left hand

- 10 sec hold with right hand

- 10 sec hold with left hand

** Running Clock - No Breaks/Rest Periods**

WOD : 4 Rounds E5MOM (4:1:4:1:4:1:4)

- 1.5 min Zercher Carry (jogging in place)

- 40 Russian Twist Taps

- AMRAP of Plate Burpees/Bar Facing

SCORE = Total Burpees

STRENGTH : 3 Rounds FQ! (90s:30s:90s:90s)

While in Split Jerk Stance ( Knees Bent )

- 90sec Right Arm Hang Clean and Press

- 30sec REST

- 90sec Left Arm Hang Clean and Press

- 90sec REST

** Start of New Round Every 5 MIN **

WOD : 2 Rounds For Time!

- 40 Single Arm Snatches (50/35)

- 30 OH Lunges

- 20 Jumping Goblet Squats

- 10 Burpee Tuck Jumps