STRENGTH : 4 Rounds For Quality!

- 5 Snatch Grip Deadlifts

( @ 55% of 1RM Deadlift )

- 1 Min of Plank

WOD : 40-30-20-10 For Time!

- Calorie Row

- Push Ups

STRENGTH : 5 Rounds For Quality!

- 5 Pause Back Squats

( 2 @ 65% - 2 @ 70% - 1 @ 75% )

- 3 Broad Jumps

Partner WOD : For Time! (30s:30s)

- 120 1-Arm DB Thrusters

- 100 ALT Arm DB Snatches

- 80 1-Arm OH Lunges

- 60 Box Jump Overs (24/20)

- 40 Burpees

STRENGTH : 4 Rounds For Quality!

- 3 ASAP Chin Ups

- 10 Bent Over Rows

WOD : 5 Rounds For Time!

- 10 Hang Snatches (95/65) +(115/80)

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

- 1 LAP RUN (400m)

STRENGTH : 5-MIN EMOM

- 5 Back Squats ( @ 75% )

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

- Kettlebell Swings (53/35) +(72/53)

- Goblet Squats

- Burpee Toes To Bar

WOD : 18-MIN AMRAP (2.5m:30s)

2.5 MIN To Complete

Buy-In : 250m ROW

- 30 Walking Lunges

- Max WB Shots (20/14)

**REST 30 Sec**

2.5 MIN To Complete

Buy-In : 250m ROW

- Max Burpee BJO (30/24)

**REST 30 Sec**

Score = Total WB Shots + BBJO’s

STRENGTH : 6-MIN EMOM

- 5 Soft TnG Deadlifts ( @ 75% )