WOD : 4 Rounds For Time!

- 20 OH BB Lunges (95/65) +(115/80)

- 40 Abmat Sit Ups +(20 T2B)

STRENGTH : Heavy Back Squats

- 3x4 @ 75%

- 3x3 @ 80%

- 3x2 @ 85%

- 3x1 @ 90%

STRENGTH : 10-MIN EMOM

- 3 OHS ( @ 77% )

WOD : 15-MIN AMRAP

- 10 Burpees OTDB

- 15 Single Arm Alt DB Snatches (50/35) +(65/45)

- 20 Single Arm OH DB Lunges (same)

WOD : For Time!

- 500m ROW

- 21 Thrusters

- 21 Pull Ups

- 500m ROW

- 15 Thrusters

- 15 Pull Ups

- 500m ROW

- 9 Thrusters

- 9 Pull Ups

[ INCREASE WEIGHT ]

- 500m ROW

- 15 Clean and Jerks

- 500m ROW

- 15 Clean and Jerks

s(75/55) Rx(95/65) +(115/80)

Then…

s(115/80) Rx(135/95) +(155/105)

STRENGTH : Find 3RM

- Hang Power Clean

WOD : 20 Rounds For Time!

- 1 Hang Power Clean ( @ 3RM )

- 3 T2B +(2x GHD Sit Ups)

- 5 Box Jumps (24/20) +(30/24)

Score = Time (Weight)

WOD : 12-MIN AMRAP (5:2:5)

- 8 Snatches EMOM s(45/35) Rx(75/55)

- Then Max Double Unders

Score = Total Double Unders

STRENGTH : Find 10RM Deadlift

- Then 3x10 ( @ 90% of 10RM )