STRENGTH : 25 Reps For Quality!

- 3sec Pause Back Squats ( @ 80% )

WOD : 2 Rounds For Time!

- 30 Deadlifts (205/145) +(245/170)

- 25 Toes To Bar

- 20 Lateral Burpees OTB +(BBJO)

STRENGTH : 5 Rounds E90sec

- 5 Split Stance Push Jerks ( 75% )

WOD : 11-MIN AMRAP (6:1:4)

-5 Power Cleans EMOM then AMRAP of

- 10 Plate Snatches

- 10 Plate Goblet Squats

- 20 OH Plate Lunges

Scaled (95/65) and (25/20)

Rx (115/80) and (35/25)

Rx+ (135/95) and (45/35)

WOD : 20-MIN AMRAP

Mary (write Mx as prescribed)

-  5 HSPU

- 10 Pistols

- 15 Pull Ups

** or **

Cindy (write Cx as prescribed)

-  5 Pull Ups

- 10 Push Ups

- 15 Squats

Then STRENGTH : 30 Reps For Quality

- As Slow As Possible Deadlifts (@ BW)

STRENGTH : 20-MIN EMOM

- 1 Hang Pause Muscle Snatch

( Increasing Heavy Singles )

WOD : 10-MIN AMRAP (4:2:4)

Part 1 (4-MIN)

- 10 Burpees

- 20 Box Jump Overs (24/20)

** 2-MIN REST **

Part 2 (4-MIN Ascending Ladder)

- 10 Double Unders

- 10 Sit Ups

- 20,20...

- 30,30...  etc.

SCORE = Total Reps

STRENGTH : 30 Reps For Quality!

- 1/4 Front Squat into 1 Full Squat

( At Heavy 3...  about ~75% )

WOD : For Time! (15-MIN CAP)

- 500m ROW

- 50 WB Shots (20/14)

- 400m ROW

- 40 WB Shots (20/14)

- 300m ROW

- 30 WB Shots (20/14)

- 200m ROW

- 20 WB Shots (20/14)

- 100m ROW

- 10 WB Shots (20/14)