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

- Pull Ups +(C2B)

*250m/200m ROW after EACH round

[ 15-MIN CAP ]

STRENGTH : 8 Rounds For Quality!

- 6 OH Lunges ( ~ 33% of DL )

WOD : 5 Rounds For Time! [13-MIN CAP]

- 9 Toes To Bar

- 12 Lateral Burpess OTB

- 15 Deadlifts (185/125) +(225/155)

STRENGTH : 10-MIN E2MOM

- 40sec Max Over & Backs

( @ ~45-50% of Strict Press )

STRENGTH : 11-MIN EMOM (4:1:3:1:2)

- Bottom Up Half Squat into Full ( @ 75% )

- 4-MIN EMOM of 2 Reps

** 1-MIN REST **

- 3-MIN EMOM of 3 Reps

** 1-MIN REST **

- 2-MIN EMOM of 4 Reps

WOD : 10-MIN AMRAP

- Max Double Unders**

**Thruster Ascending Ladder EMOM

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

Score = Total DU

STRENGTH : 10-MIN EMOM

- 3 Snatch Grip High Pulls ( @ 120% )

WOD : 12-MIN AMRAP

- 9 Snatches (95/65)

- 12 Box Jump Overs (24/20)

- 15 WB Shots (20/14)

WOD : For Time!

• Buy-In : 1000m ROW, then 5 Rounds of…

  - 10 Back Squats (185/125) +(225/155)

  - 25 Push Ups

  - 400m RUN