WOD : 29-MIN AMRAP (4:1)

3 Rounds of…

- 4 MIN To Complete:

- 500m/400m ROW, then

- MAX DBall Over Shoulder (100/70)

** REST 1 MIN **

- 4 MIN To Complete:

- 500m/400m ROW, then

- MAX DB Box Step Over (50/35) @ (24/20)

** REST 1 MIN **

SCORE = Total DBalls + Box Step Overs

WOD : 9 Rounds For Time!

- 15 Jumping Lunges

- 10 Barbell Thrusters (45/35) +(75/55)

- 5 Toes To Bar

STRENGTH : Deadlifts For Quality!

- 3x5 @ 70%

- 3x3 @ 80%

- 3x1 @ 90%

STRENGTH : 10-MIN EMOM

- 25sec AMRAP Box Jump Overs

WOD : For Time!

- 35 Alt 1-Arm DB Snatches

- 75 Double Unders

- 25 Alt 1-Arm DB Snatches

- 75 Double Unders

- 15 Alt 1-Arm DB Snatches

s(35/25) s+(40/30)

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

WOD : 10 Rounds For Time!

- 3 Hang Power Cleans (135/95)

- 3 Push Jerks (same)

- 3 Lateral Burpees OTB

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

STRENGTH : Front Squats

- 2x7 @ 60%

- 2x5 @ 70%

- 2x3 @ 80%

- 2x1 @ 90%

STRENGTH : 8 Rounds For Quality!

- 6 Heavy Back Rack Lunges

WOD : 5 Rounds For Time!

- 9 Deadlifts (225/155) s(185/125)

- 15 Push Ups

- 210m ROW