STRENGTH : 6 ROUNDS FOR QUALITY

- 3 HANG POWER CLEANS W/ 2-SEC PAUSE @ CATCH

WOD : 10-MIN AMRAP of…

- 6 BURPEE BOX JUMP OVERS (24/20)

- 9 DBALL HIPS TO SHOULDER (100/70)

- 12 PULL UPS

THEN, immediately into 1 Mile Bike For Time!

WOD : For Time!

- 750m ROW

- 25 BACK SQUATS

- 750m ROW

- 25 BACK SQUATS

- 750m ROW

- 25 DEADLIFTS

- 750m ROW

- 25 DEADLIFTS

Scaled (185/125)

Rx (225/155)

Rx+ (1.5x Bodyweight)

WOD : 1-2-3-4-5-6-7-8-9-10 For Time!

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

- Box Jump Overs (24/20) +(30/24)

STRENGTH : 8 Rounds For Quality!

- 6 Deficit Back Rack Lunges

WOD : 14-MIN AMRAP (4:1)

- 400/320m ROW

- 30 WB Shots (20/14)

- Then Max Power Cleans (135/95)

Score = Total Power Cleans

STRENGTH : 8-MIN AMRAP FQ

- Push Jerk w/ Max Hold at TOP

( @ 1RM Strict Press Weight )

Goal = accumulate 4 min of hold

STRENGTH : Front Squats

- Work Up To Heavy 5

** Rest 2 MIN, then… **

- Complete 18 reps For Time!

WOD : 10 Rounds For Time!

- 15 Double Unders

- 5 Double DB Devil Presses

[ Target 12-MIN / Cap 15 ]