STRENGTH : 5 Rounds For Quality!

- 5 Push Jerks (catch wide and low)

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

- DBall Over Shoulder

- DBall Squats

- Burpees to 6" Target

s(70/50) Rx(100/70) Rx+(150/100)

WOD : 24-MIN Tabata This! (4:1)

- Push Presses (45/35) +(75/55)

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

- KBS (53/35) +(75/53)

- Calorie Row

- Double Unders (or 3:1 Singles)

** 8 Rounds Per Movement

1-MIN REST between Movements **

SCORE = TOTAL Reps

WOD : 5 Rounds For Time!

- 25 Plate Russian Twist Taps

- 20 WB Shots

- 15 Alt 1-Arm DB Snatches

[ 15-MIN CAP ]

S (20/10)Plate (14/10)WB (35/20)DB

Rx (25/20)Plate (20/14)WB (50/35)DB

STRENGTH : 5 Rounds E2MOM

- 35sec AFAP Row, immediately into

- 9 Unbroken Deadlifts ( @ 60% )

WOD : 27-21-15-9 For Time!

- Weighted Sit Ups (45/35) +(T2B)

- Front Rack Lunges (95/65) +(115/80)

- OHS (same)

STRENGTH : 20 Reps For Quality!

- Heavy Hang Pause Power Cleans

STRENGTH : 10-MIN EMOM

- 3 Tempo Back Squats (3031 @ 70%)

WOD : 11-MIN AMRAP (5:1:5)

- Max Jumping Air Squats

*5 Hang Power Cleans + 5 S2OH EMOM

s(95/65) Rx(115/80) +(135/95)