WOD : For Time!

• 21 DBall Over Shoulder (100/70)

• 42 Push Ups

• 15 DBall Over Shoulder (100/70)

• 30 Push Ups

• 9 DBall Over Shoulder (100/70)

• 18 Push Ups

Rx+ Version : 21-15-9 For Time!

• Strict HSPU

• Power Cleans (135/95)

STRENGTH / Accessory :

Capacity Work Legs and Hip Flexors

WOD : 30-MIN AMRAP

- 2 Deadlifts (265/185)

- 6 V-Ups

- 10 WB Shots (20/14)

- 14 1-Arm OH DB Lunge (50/35)

Scaled and Rx+ Options :

Barbell (225/155) +(315/220)

Abmat Sit Ups +(T2B)

WB (14/10) +(30/20)

DB (35/25) +(65/45)

STRENGTH : Hang Squat Snatches FQ!

5-5-5-3-3-3-2-2-2 (70% and increasing)

WOD : For Time!

- 400m RUN or 25/20 Cal Bike

- Fran (75/55) s(45/35)

- 400m RUN or 25/20 Cal Bike

- Fran (75/55) s(45/35)

- 400m RUN or 25/20 Cal Bike

STRENGTH : 12-MIN AMRAP For Quality!

- 3 Front Squats ( @ 80% )

Immediately into Dead Hang ALAP in 30sec

WOD : 12-MIN AMRAP

- 15 Push Ups

- 15 Box Jump Overs (24/20)

- 10 Calorie Row

- 10 Deadlifts (225/155)

STRENGTH : 10-MIN EMOM

ODD - 8 Push Over and Backs (w/ legs)

EVEN - 8 Push Jerks

( working @ 60% of Strict Press )

WOD : 4 Rounds For Time! (x:90s)

- 21 Double Unders

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

- 9 Lateral Burpees OTB

- 200m RUN

** REST 90sec - after each round **