STRENGTH : For Quality!

- Accumulate 4 MIN Deadlift Hold

( working at 70% - 10 MIN CAP )

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

- 9 Pull Ups +(C2B)

- 15 Hang Power Cleans (95/65) +(115/80)

- 21 Russian Twist Taps (35/25) +(45/35)

- 27 Double Unders 

STRENGTH : 10-MIN EMOM

- 10 Weighted Step Ups (per leg)

WOD : 6 Rounds For Time!

- 10 Calorie Row

- 15 BB Thrusters (45/35)

- 20 BB Curls (45/35)

WOD : For Time!

30-24-18-12-6 1-Arm Alt DB Snatch

15-12-9-6-3 Unbroken Front Squats 

S (35/25) @ (95/65)

S+(40/30) @ (115/80)

Rx(50/35) @ (135/95)

+(65/45) @ (185/125)

STRENGTH : For Quality!

Build up to 10RM Push Press

Then drop to 90% and complete 2x10

STRENGTH : 25 Reps For Quality!

- Heavy Singles of Hang Power Cleans

( Increasing - Pause at Hang + Catch )

WOD : 3 Rounds For Time! (X:1)

- 30 Double Unders

- 25 Jumping Lunges

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

- 25 Double Unders

** 1-MIN REST Between Rounds **

STRENGTH : 10-MIN EMOM

- 25sec AMRAP BJO’s (pick a rebound height)

WOD : 19-MIN AMRAP (4:1)

- 1min Calorie Row

- 1min WB Shots (20/14) +(30/20)

- 1min Pull Ups

- 1min Alt Single Arm Hang DB C&J (50/35) +(65/45)

- 1min REST

Score = Total Reps