STRENGTH : 12-MIN (4:4:4)

- 4 MIN AMRAP Back Squats

( @ 80% - Rest 4 & Repeat )

WOD : 21-15-9 For Time!

- Pull Ups +(C2B)

- Push Press (95/65) +(115/80)

- Calorie Row

STRENGTH : 10-MIN EMOM

- 2 Hang Clean & Jerks ( @ 80% )

WOD : 3 Rounds For Time!

- 10 Single Arm OH DB Lunges

- 15 Knee To Elbows

- 20 Alt DB Snatches

rx(50/35) +(65/45) s(25/35)

STRENGTH : 7 Rounds For Quality!

- 2 Hang Power Snatches

- 3 BTN SG Push Jerks

* Pause on ALL catches

WOD : 11-MIN AMRAP (3:1:3:1.3)

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

- 6 Push Ups

- 3 Strict Presses (same weight)

WOD :

Part A ) Max Meters in 20 MIN

Then immediately straight into...

Part B ) 5 Rounds For Time!

- 10 Deadlift (225/155) +(275/195)

- 10 Burpees Over The Rower

STRENGTH : 10-MIN EMOM

- [ ODD ] : 5 (ASAP) Strict Presses ( 55% )

- [ EVEN ] : 30sec Max Hanging L-Sit

WOD : For Time!

12-9-6-3 Hang Power Cleans*

*50 DU after each round

(135/95) +(185/125)