STRENGTH : 10-MIN EMOM

- 3 Push Presses ( @ 75% )

WOD : 12-MIN AMRAP (5:2:5)

-5min AMRAP of WB Shots (20/14)

* w/ (150m/120m) ROW EMOM

REST 2-MIN, then…

-5min AMRAP OHPlateLunges (45/35)*

* w/ 10 Pull Ups EMOM +(10 C2B)

Score = Total WB Shots + Lunges

WOD : For Time!

Buy-In:

- 43 Calorie Bike

- 200 Double Unders

Then 3 Rounds of...

- 21 Snatches (85/60) +(105/85)

- 15 T2B

- 9 OHS (85/60) +(105/85)

WOD : 4m18s U/B AMRAP

- Bottomed Out Back Squat E6sec (same weight)

WOD : For Time!

- 4x 200m RUN

- 40 Alt Hang DB Squat Cleans (50/35)

- 40 WB Throws (20/14)

- 40 OH WB Lunges

- 3x

- 30/30/30

- 2x

- 20/20/20

- 1x

- 10/10/10

Dumbbell +(65/45) s(30/20)

Wall Ball +(30/20) s(14/10)

STRENGTH : 20-MIN (8:2:8)

- 8 min to Find 1RM Power Clean.

** 2 min REST **

- Then, 8 min AMRAP @ 90%

Score = Total Reps

WOD : For Time!

50-40-30-20-10 Double Unders

40-30-20-10 Alt Hang DB Snatches 

Rx (50/35) +(65/45) s(30/20)

STRENGTH : 6 Rounds E2MOM

1 Press Complex ( @ 60% of Strict )

- 5 Strict Presses 

- 4 Push Presses

- 3 Push Jerks

WOD : 10-MIN AMRAP

- 100 Abmat Sit Ups

-  50 Deadlifts (185/125) +(225/155)

Then AMRAP of Burpee BJO (24/20) +(30/24)

Score = Total Burpee BJO