STRENGTH : 35-25-15-5 of...

- Toes 2 Bar ( REST 1:1 )

WOD : 3 Rounds For Time!

- 21 Thrusters (75/55) +(95/65)

- 15 Burpees

- 90sec Plank Hold

STRENGTH : 10-MIN EMOM

- Unbroken Pull Ups (of choice)

WOD : 3 Rounds For Time!

- 500m ROW

- 15 Single Arm Devil Presses (50/35) +(60/40)

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

WOD : 5 Rounds For Time!

- 10 Hang Muscle Snatch (75/55)

- 20 Strict Presses +(95/65)

- 30 OHS (same)

- 40 Jumping Lunges

** 3-MIN REST **

STRENGTH : Back Squats OTM

- 3x5 @ 75%

- 3x3 @ 80%

- 3x1 @ 85%

WOD : 5 Rounds For Time!

- 16 Plate Sit Ups (35/25) +(45/35)

- 12 Plate Burpees (same)

- 8 Deadlifts (weight of strength)

[ 15-MIN CAP ]

STRENGTH : 10-MIN EMON

- 8 Single Arm DB Thrusters*

*alt arms each round

WOD : 12-MIN AMRAP

5-10-15-20-25-30 of...

- Alt Single Arm DB Snatches

- Toes 2 Bar