STRENGTH : 5 Rounds E2MOM

- 5 Snatch Grip High Pulls

( @ 110% of Max Snatch )

WOD : 12-MIN AMRAP (5:2:5)

- 25 Double Unders EMOM

- Then Max WB Shots (20/14)

Score = Total WB Shots

STRENGTH : 6 Rounds E2MOM

- 5 Rounds of 5 Pause Front Squats

- 1 Round of 10 Unbroken

WOD : 11-MIN AMRAP (5:1:5)

- 8 Toes To Bar

- 10 Hang Snatches (75/55) +(95/65)

- 12 Push Presses (75/55) +(95/65)

STRENGTH : DEADLIFTS OTM

2 Rounds : 5 Reps at 75%

** 1-MIN REST **

3 Rounds : 3 Reps at 82.5%

** 1-MIN REST **

2 Rounds : 5 Reps at 75%

** 1-MIN REST **

1 Round : 10 Reps at 65%

WOD : 10-MIN AMRAP

- 11/9 Calorie Row

- 40 Double Unders

WOD : Tabata Fun! (4:1)

8 Rounds Per Movement

1 Minute Rest Between Movement

- Plate Rotations (35/25) +(45/35)

- Alternating DB Snatches (50/35)

- Single Arm DB Push Press**

- Box Jump Overs (24/20)

- Single Arm DB Renegade Row**

** use same weight as snatches, alternate arms each round. 4 rounds per arm.

STRENGTH : 12-MIN (5:1:6)

5 Rounds of...

- 15sec Heavy Russian Twist

- 45sec S&C High Knee Raises

** 1-MIN REST **

Then 3 Rounds (per leg) of...

- 15sec Weighted 1-Leg Step Ups

- 45sec Tuck Jumps

WOD : 10-MIN AMRAP

9-8-7-6-5-4-3-2-1 of...

- OHS (95/65) +(115/80)

- Push Up Burpee Then Max Walking Lunges

Score = Total Lunges