STRENGTH : For Quality!

- Start at 75% complete 4 Front Squats

( keep increasing weight until failure )

WOD : For Time!

3 Rounds of...

- 15 Push Ups

- 10 Hang Power Cleans (115/80) +(135/95)

- 50 Double Unders

Then 3 Rounds of...

- 15 Push Ups

- 10 S2OH (115/80) +(135/95)

- 50 Double Unders

STRENGTH : For Quality!

- 12 BTN Jerk of Choice (AHAP)

WOD : 12-MIN AMRAP (4:2:3:1:2)

- 20 Alt 1-Arm DB Hang C&J (50/35)

- 15 Push Ups

- 10 Jumping Goblet Squats +(Pistols)

STRENGTH : 10-MIN EMOM

- 5 Back Squats ( @ 60% )

- 5 Ninja Jumps

WOD : ‘Jackie’ For Time!

Rx+ (bring your weight vest)

- 1000m ROW

- 50 Thrusters (45/35)

- 30 Pull Ups

STRENGTH : 10-MIN EMOM

- 5 Heavy Barbell Bent Over Row

WOD : 12-MIN AMRAP 

- 16 Double Unders

-  8 Jumping Lunges 

A.L. U/B Deadlifts (135/95) +(185/125)

STRENGTH : Heaving Snatch Balance

10-10-8-8-6-6-4-4-2-2 

(Increasing weight every 2 rounds)

WOD : 3 Rounds For Time!

Buy-In : 100 Abmat Sit Ups, then…

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

- 15 OHS (75/55) +(95/65)

-  9 Lateral Burpees OTB