STRENGTH : 7 Rounds For Quality!

- 3 reps of 1 & 1/4 Front Squats ( @ 75% )

WOD : 15-MIN AMRAP (3:1:3:1:3:1:3)

- 15 Box Jump Overs (24/20)

- 10 Calorie Row

- 5 Hang Snatches (115/80) +(135/95)

WOD 1 : 31 C&J For Time!

s(95/65) s+(115/80) rx(135/95)

[ 5-MIN CAP ]

WOD 2 : 4 Rounds For Time!

- 5 Pull Ups

- 10 Push Ups

- 15 Walking Lunges

- 5 Pull Ups

- 10 Push Ups

- 15 Walking Lunges

- 1 LAP (200m RUN)

STRENGTH : 8 Rounds E90sec

- 3 Position Power Clean

WOD : 7 Rounds For Time!

- 8 Alt 1-ARM Devil’s Press (50/35)

- 16 WB Shots (20/14)

STRENGTH : 9-MIN EMOM

- 6 FRONT RACK LUNGES ( NO RACK )

WOD : 5 ROUNDS FOR TIME!

- 21 SDLHP (55/45) +(75/55)

- 15 THRUSTERS (55/45) +(75/55)

- 9 PULL UPS

STRENGTH : For Quality!

- Hang Power Cleans

( 5-5-5 @ 75% )

( 3-3-3 @ 80% )

( 1-1-1 @ 85/90/95% )

WOD : 3 Rounds For Time!

- 400m ROW

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

- 20 Jumping Lunges

- 10 DB Box Step Overs (50/35) +(65/45)