STRENGTH : 25 Reps For Quality!

- G2Hang then TnG S.G. High Pull

( @ 125% of Snatch Max )

WOD : 16-MIN AMRAP (4:2:4:2:4)

- 20 WB Cleans (20/14) +(30/20)

- 30 WB Russian Twist Taps (same)

- 40 Double Unders

WOD : For Time!

- 2 Single Arm DB OHS (per arm)

- 2 Pull Ups +(MU)

- 4 Single Arm DB OHS (per arm)

- 4 Pull Ups +(MU)

- 6 Single Arm DB OHS (per arm)

- 6 Pull Ups +(MU)

- 8 Single Arm DB OHS (per arm)

- 8 Pull Ups +(MU)

- 10 Single Arm DB OHS (per arm)

- 10 Pull Ups +(MU)

Rx and + (50/35)

Scaled (30/20)

STRENGTH : Back Squats For Quality!

- 24 Reps ( @ 80% - 3 seconds down )

STRENGTH : 8-MIN EMOM

- 3 Hang Pause Power Clean ( @ 75% )

( Pause at Hang and Pause on Catch )

WOD : For Time!

- 80 Abmat Sit Ups

- 60 Deadlifts

- 40 Hang Squat Cleans

- 20 Lateral Burpees OTB

Scaled (115/80)

Rx (135/95)

Rx+ (155/105)

STRENGTH : 5 Rounds For Quality!

- 5 DEADLIFTS ( @ 75% )

WOD : For Time!

7 Rounds of…

• 3 Push Presses (115/80)

• 3 Front Squats (115/80)

• 3 Box Jumps (30/24)

- 30/21 Calorie Bike

5 Rounds of…

• 3 Push Presses

• 3 Front Squats

• 3 Box Jumps

- 30/21 Calorie Bike

3 Rounds of…

• 3 Push Presses

• 3 Front Squats

• 3 Box Jumps

STRENGTH : 5 Rounds E2MOM

- 10 Strict Presses ( @ 60% )

WOD : 12-MIN AMRAP

( Ascending Ladder 10, 20, 30… )

- Abmat Sit Ups +(T2B)

- 2x Double Unders