STRENGTH : 5 Rounds E2.5MOM

- 6 Front Rack Lunges immediately into…

- Max Effort Front Squats ( @ 55% )

WOD : 10 Rounds For Time!

- 25 Double Unders

- 6 Thrusters (95/65) +(4 Reps @ 135/95)

STRENGTH : 5 Rounds For Quality!

- 5 Snatch Grip Deadlifts ( @ 60% DL )

WOD : 3 Rounds For Time!

- 18 Thrusters (75/55) +(95/65)

- 15 Toes To Bar

- 12 OHS (same)

WOD : 5 Rounds For Reps! (30-MIN)

- 1 Minute Max Push Ups

- 1 Minute Max Double Unders

- 1 Minute Max Abmat Sit Ups +(GHD)

- 1 Minute Max Box Jump Overs (24/20) +(30/24)

- 2 Minutes to Complete 200m RUN

Score = Total Reps

STRENGTH : For Quality!

- 25 Front Squats (Half + Full @ 75%)

WOD : For Time!

Buy-In 500m ROW

Then (Rx) 9-8-7-6-5-4-3-2-1

- Power Cleans (115/80) or DBall 100/70

- Pull Ups

Then (Rx+) 5-5-4-4-3-3-2-2-1-1

- @ 185/125

- Muscle Ups

Then (Scaled)

- @ 75/55

- Ring Rows

Buy-Out 500m ROW

STRENGTH : 8 Rounds For Quality!

- 3 Hang Muscle Snatches ( @ pause at hang )

WOD : 21-15-9 For Time!

- Deadlifts (225/155) +(265/185)

- Alt 1-Arm DB Hang Snatches (50/35) +(65/45)

- OH 1-Arm DB Lunges (same)

- 200m RUN