STRENGTH : 5 Rounds For Quality!

- 5 Deadlifts ( @ 75% )

- immediately into 10 Box Jumps

WOD : 15 Rounds For Time!

- 4 Toes 2 Bar s(2:1 High Knee Raises)

- 6 Alt DB Snatches

- 8 DB Goblet Squats

s(30/20) s+(40/30) Rx(50/35) +(65/45)

Partner WOD : 30-MIN AMRAP “Running Cindy”

- Partner A : RUNS 200m while…

- Partner B : Works on AMRAP of Cindy

• 5 Pull Ups

• 10 Push Ups

• 15 Squats

** Switch off after every run, continue where non-running partner left off **

STRENGTH : 10-MIN E2MOM

- 5 Pause Back Squats ( @ 80% )

WOD : For Time!

- 80 Double Unders

- 12 Power Cleans (135/95)

- 60 Double Unders

- 12 Power Cleans (135/95)

- 40 Double Unders

- 12 Power Cleans (135/95)

- 20 Double Unders

- 12 Power Cleans (135/95)

+(8 reps @ 185/125)

STRENGTH : 10-MIN EMOM

- 3 Hang Muscle Snatches

WOD : 50-40-30-20-10 For Time!

- WB Shots (20/14) s(14/10)

- Abmat Sit Ups

[ 15-MIN CAP ]

WOD : 15-MIN AMRAP

- 20/16 Cal Row

- 15 Push Presses (same)

- 10 Snatches (same)

- 5 OHS (75/55) +(95/65) s(55/45)

STRENGTH : Push Presses

3-3-3-2-2-2-1-1-1

( Start at 80% and increasing )