STRENGTH : 6 ROUNDS FOR QUALITY!

- 8 to 10 Single Arm DB Bent Over Lat Rows

WOD : For Time!

- Buy-In : 30/25 Calorie Echo Bike

Then 2 Rounds of…

- 10 Box Jump Overs (24/20)

- 12 Burpee Box Jump Overs

- 14 DBall G2S (100/70) +(10 Reps at 150/100)

STRENGTH : 10 ROUNDS FOR QUALITY!

- 2 HIGH HANG POWER CLEANS w/ 3sec PAUSE ON CATCH

WOD : 9 ROUNDS FOR TIME!

- 5 HANG CLUSTERS (95/65) +(115/80)

- 5 PULL UPS +(C2B)

WOD: 27-MIN AMRAP (6:2:4:3:4:2:6)

10-20-30-40-30-20 REPS OF...

• CALORIE ROW/BIKE (SWITCH ERGS HALFWAY)

• S2OH (ASCENDING LADDER)

• LATERAL BURPEE OTB

INCREASING WEIGHT AFTER EACH BREAK

(115/85) (135/95) (155/105) (175/115)

STRENGTH : 8 Rounds EMOM

- 1 Hang Muscle Snatch into...

- 2-3 TnG Power Snatches

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

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

- Push Presses (same weight)

- T2B

WOD : 3 Rounds For Time!

- 15 Deadlifts (185/125) +(225/155)

- 12 Front Squats ( same - no rack )

-  9 Box Jump Overs (24/20) +(30/24)

STRENGTH : 15 Reps FQ - AHAP

- Clean Pull Unders