STRENGTH : 10-MIN EMOM

- 4 Push Jerks w/ Pause on Catch

( working @ 65% of strict )

WOD : 5 Rounds For Time!

- 6 Burpees OTB

- 10 Front Rack Lunges

- 30 Double Unders

s(95/65) Rx(115/80) Rx+(135/95)

STRENGTH : 5 ROUNDS FOR QUALITY!

- 5 HEAVY WEIGHTED SINGLE DB BOX STEP UPS (PER LEG)

- 1 MINUTE HOLLOW HOLD BETWEEN EACH ROUND

WOD : 1-2-3-4-5-6-7-8-9 FOR TIME!

- D-BALL OVER THE SHOULDER (100/70)*

* 6 CALORIE ROW AFTER EACH ROUND

3 WODs : For Time! ( 10-MIN CAP per WOD )

@ 00:00 - 15-25-35-45 of…

- WB Shots (20/14)

- Double Unders

@ 10:00 - 15-12-9-6-3 of…

- S2OH s(95/65) Rx(115/80) +(135/95)

- Pull Ups +(C2B)

@ 20:00 - 5-10-15-20-25-30 of…

- Air Squats

- Deadlifts (same weight)

- Push Ups

STRENGTH : 8-MIN EMOM

- 3 Hang Muscle Snatches

WOD : 15-MIN AMRAP (3:1:3:1:3:1:3)

- 300m ROW

- 20 Alt 1-Arm DB Snatches

- 10 1-Arm DB Push Presses (per arm)

s(35/25) Rx(50/35) +(65/45)

WOD : 14-MIN AMRAP (6:2:6)

EMOM Complete Buy-In of…

[ ODD ] : 2 Squat Cleans (same)

[ EVEN ] : 7 Deadlifts (same)

SCORE = Max Burpee BJO (24/20)

s(115/80) s+(155/105)

Rx(185/125) Rx+(225/155)

STRENGTH : Strict Press

- Build up to 5RM

Then Complete 4x4 For Quality