STRENGTH : For Quality!

- Work Up to 80% Hang Power Clean

WOD : 12 Rounds For Time!

- 1 Hang Power Clean ( 80% )

- 5 Deadlifts ( same )

- 10 Push Ups

- 15 Air Squats

STRENGTH : FIND 1RM PUSH JERK

WOD :15-12-9-6-3 FOR TIME!

- S2OH (135/95) +(155/105)

- PULL UPS

- FRONT SQUATS (135/95) +(155/105)

- PULL UPS

STRENGTH : 10-MIN EMOM (25s:35s)

- 25 sec Max Bent Over Rows

( 50% of BW or SP 1RM )

WOD : 12-MIN AMRAP (4:2:3:1:2)

- 12 Push Ups

- 12 Alt 1-Arm Hang DB Snatches

- 12 Box Jump Overs (24/20)

Scaled (35/25) - Rx (50/35) - Rx+ (65/45)

WOD : For Time!

- Row to 25/20 Cal Mark

- 10 Strict Presses (95/65) +(115/80)

- 20 OH Plate Lunges (25/20)

- Row to 50/40 Cal Mark

- 10 Strict Presses (95/65) +(115/80)

- 20 OH Plate Lunges (25/20)

- Row to 75/60 Cal Mark

- 10 Strict Presses (95/65) +(115/80)

- 20 OH Plate Lunges (25/20)

- Row to 100/80 Cal Mark

- 10 Strict Presses (95/65) +(115/80)

- 20 OH Plate Lunges (25/20)

- Row to 125/100 Cal Mark

- 10 Strict Presses (95/65) +(115/80)

- 20 OH Plate Lunges (25/20)

- Row to 150/120 Cal Mark

- 10 Strict Presses (95/65) +(115/80)

- 20 OH Plate Lunges (25/20)

WOD : For Time!

- 30 Tuck Ups +(T2B)

- 25 Hang Power Cleans (115/80)

- 20 Burpees OTB

- 25 Hang Power Cleans (115/80)

- 30 Tuck Ups +(T2B)

s(95/65) + sub TuckUps for 45 SitUps

+(135/95) + sub TuckUps for 30 T2B

STRENGTH : 10-MIN EMOM

- 4 Quality Good Mornings

( @ 25% of 1RM DEADLIFT )