WOD : 9 Rounds For Time!

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

- 6 DBall G2Box (150/100) @ (30”)

- 7 Box Jump Overs (24/20)

STRENGTH : 5 Rounds E2MOM

- 5 Bench Presses ( @ 75% )

WOD : 29-MIN AMRAP (4:1:4:1:4:1:4:1:4:1:4)

- Single Arm OH DB Lunges (50/35) +(65/45)

- Burpees to Target (2-Hand Touch)

- Pull Ups +(Muscle Up of Choice)

- T2B +(Muscle Up of Choice)

** 1-MIN REST **

SCORE = Total Reps

STRENGTH : 8-MIN EMOM

- 3 Hang Muscle Snatches*

*w/ 3 sec pause at hang above knee 

WOD : 14 Rounds For Time!

- 10/8 Cal Row or Echo Bike

- 14 to 1 Descending Ladder S2OH

  (115/80) +(135/95) s(95/65)

STRENGTH : 5 ROUNDS E2MOM

- 8 DEFICIT BACK RACK LUNGES

- immediately followed by 8 Jumping Air Squats

WOD : 15-MIN AMRAP (4:1:2:1:4:1:2)

- 10 Box Jumps (24/20) +(30/24)

- 20 Abmat Sit Ups +(GHD)

- 30 Alt Single Arm DB Snatches (50/35) +(65/45)

STRENGTH : 10-MIN EMOM

[ ODD ] : 10 STRICT PRESSES ( @ 60%)

[ EVEN ] : 25sec PLANK +(HOLLOW HOLD)

WOD : 5 ROUNDS FOR TIME!

- 21 WB CLEANS (20/14) +(30/20)

- 15 PUSH UPS

- 9 DEADLIFTS (225/155) +(265/185)