WOD : 6 Rounds For Time! (x:1)

- 10 Pull Ups +(C2B)

- 15 Thrusters (75/55) +(95/65)

- 30 Double Unders

1-MIN REST After Every 2 Rounds

Scaled = Empty Barbell (45/35)

No dropped bars! No racks!

STRENGTH : For Quality!

-4-5-6-7 Front Squats ( @ 75% )

WOD : 23-MIN AMRAP (4:2:4:2:3:1:3:1:3)

- 3 Power Snatches

s(105/75) Rx(135/95) +(165/115)

- 6 Deadlifts (same weight)

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

- 24 Walking Lunges

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 For Time!
- Deadlifts (225/155#)
- Bar-Facing Burpees

Time Cap: 10 minutes

STRENGTH : For Quality!

- 3-3-3-2-2-2-1-1-1 of…

Power Cleans w/ pause on catch

(from ground / hang - athlete’s choice)

WOD : 14-MIN AMRAP (4:1)

- 300m/250m ROW

- 25 Push Ups

- 20 DB S2OH

Then Max Pull Ups +(C2B)

Score = Total Pull Ups +(C2B)

Rx(50/35) +(65/45) s(40/30)

STRENGTH : 10-MIN EMOM

- 5 Strict Presses w/ 5 sec HOLD

On last rep @ 60%

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

** 6 Front Rack Lunges EMOM **

- Hang Squat Snatch (95/65)

- Lateral Burpees OTB

Scaled (75/55) +(115/80)

Start workout with EMOM buy-in.