STRENGTH : 6 Rounds For Quality!

- 8 Back Rack Deficit Lunge

( on 45lb Plate @ 50% of BS 1RM )

WOD : 11-10–9-8-7-6-5-4-3-2-1 For Time!

- Hang Snatches (75/55)

- Overhead Squats (75/55)

- Push Ups

*Partner WOD : 30-MIN AMRAP

* RUN 400m and Alternate Every Lap

While Non-Running Athlete Works On…

- 100 Push Ups

- 100 OH Plate Lunges

- 100 Plate Sit Ups

- 100 Plate Squats

STRENGTH : 4 Rounds E2.5min

Work up to 10RM Strict then...

- 5 Strict Presses

- 5 Push Presses

- 5 Push Jerks

WOD : For Time!

40-30-20-10 Thrusters (45/35) +(75/55)

20-15-10-5 Pull Ups +(C2B)

50 DU between EACH Round

WOD : 42-30-18 For Time!

- Alternating DB Snatches (50/35)

- DB Box Step Overs (24/20)

RUN 400m w/ DB after EACH round*

STRENGTH : 5-15-25 For Quality!

- Bent Over DB Row (per arm)

WOD : For Time!

- 250m ROW at Start of EACH Round

10-8-6-4-2 DBall Lunges

10-8-6-4-2 DBall Over Shoulder

STRENGTH : Find 5RM Deadlift

Then Unbroken Sets of 1-2-3-4-5 For Time!