STRENGTH : 10-MIN EMOM

- 3 Back Squats ( @ 75% )

WOD : 15-MIN AMRAP

- 20 Double Unders

- 15 Air Squats

- 10 Push Ups

- 5 Deadlifts (225/155) +(275/190)

STRENGTH : 6 Rounds E90sec

- 3 Heavy BTN S.G. Push Jerks

WOD : For Time!

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

- 25 OHS (75/55) +(95/65)

- 25 Strict Presses (75/55) +(95/65)

- 25 Front Rack Lunges (75/55) +(95/65)

- 25 T2B

- 25 Front Rack Lunges (75/55) +(95/65)

- 25 Strict Presses (75/55) +(95/65)

- 25 OHS (75/55) +(95/65)

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

[ 14-MIN CAP ]

STRENGTH : 8-MIN EMOM

- 5 Thrusters ( @ 70% Strict Press )

WOD : For Time!

- 5 LAPS (1000m RUN)

- 20 Lateral Burpees OTB

- 10 Squat Cleans

- 4 LAPS (800m RUN)

- 16 Lateral Burpees OTB

- 8 Squat Cleans

- 3 LAPS (600m RUN)

- 12 Lateral Burpees OTB

- 6 Squat Cleans

- 2 LAPS (400m RUN)

- 8 Lateral Burpees OTB

- 4 Squat Cleans

- 1 LAPS (200m RUN)

- 4 Lateral Burpees OTB

- 2 Squat Cleans

Scaled (115/80)

Scaled+ (135/95)

Rx (155/105)

Rx+ (185/125)

STRENGTH : 12-MIN (6:2:6)

- 2 High Hang Squat Cleans EMOMx6 (80%)

** REST 2 MIN **

- 1 High Hang Squat Clean EMOMx6 (90%)

WOD : 6-9-12-9-6 For Time!

- Lateral Burpees OTB

- Front Squats (no racks)

Then 42 Calorie ROW!

As a 2-Person Team -

(1 person working at a time,

partition as desired.)

- 84 Lateral Burpees OTRower

- 84 Front Squats (may use diff bars)

- 84 Cal Row (together/simultaneously)

s(120/85) Rx(155/105) +(185/130)

STRENGTH : 10-MIN E2MOM

- 10 U/B Deadlifts ( @ 60% )

- into 10 Sec Deadlift HOLD

WOD : 17-MIN AMRAP (5:1:5:1:5)

- 4 Bent Over Rows (115/70)

- 8 Floor Presses (115/70)

- 12 Box Jump Overs (24/20)

+ 5 Strict Pull Ups

+ 10 Bench Presses (135/85)

+ 15 Box Jump Overs (24/20)