STRENGTH : 25 Reps For Time!

- Pause Front Squats ( @ 75% )

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

- 3 Power Snatches

- 6 Lateral Burpees OTB

- 9 Thrusters

** 1-MIN REST After Every 3-MIN **

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

“Barbara” WOD : 5 Rounds For Time!

- 20 Pull Ups

- 30 Push Ups

- 40 Sit Ups

- 50 Squats

** 3-MIN REST BETWEEN ROUNDS **

Scaled (10/20/30/40)

STRENGTH : 8 Rounds E90sec

- 3 Heavy Deadlifts ( @ +80% )

WOD : 14-MIN AMRAP (4:1)

- 1 MIN Alt DB Snatches

- 1 MIN OH DB Lunges

- 1 MIN DB Plank Pull Thru’s

- 1 MIN DB Russian Twist Taps

- 1 MIN REST

Score = Total Reps + DB Weight

Weight = DB of athlete’s choice.

STRENGTH : 8-8-5-5-3-3-1-1 FQ!

- Push Presses

( 2 sets @ 60% / 70% / 80% / 90% )

WOD : For Time!

2 Rounds of…

- 17 Calorie Row

- 34 Knee 2 Elbows +(Knee 2 Rings)

Then, 2 Rounds of…

- 34 OHS (75/55) +(95/65)

- 17 Lateral Burpees OTRower

STRENGTH : Not For Time!

- 10RM Strict Press, then…

9-8-7-6-5-4-3-2-1 For Quality!

WOD : 5 Rounds For Time!

- 6 Snatches (115/80) +(135/95)

- 9 Front Rack Lunges (same)

- 12 Box Jump Overs (24/20) +(30/24)