STRENGTH : Front Squats

- Work Up to 2RM then perform 9x1

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

- Snatches (75/55) s(45/35)

*40 Double Unders Between Rounds

WOD : For Time! [ 30-MIN CAP ]

Round 1

- 200m ROW

- 10 Sit Ups

- 10 WB Lunges (20/14) +(30/20)

- 10 WB Shots (same) s(14/10)

Round 2

- 400m ROW

- 20 Sit Ups

- 20 WB Lunges

- 20 WB Shots

Round 3

- 600m ROW

- 30 Sit Ups

- 30 WB Lunges

- 30 WB Shots

Round 4

- 800m ROW

- 40 Sit Ups

- 40 WB Lunges

- 40 WB Shots

Round 5

- 1000m ROW

- 50 Sit Ups

- 50 WB Lunges

- 50 WB Shots

STRENGTH : 10-MIN EMOM

- 3 Hang Muscle Snatches (AHAP U/B)

WOD : 3 Rounds For Time!

- 50 Air Squats

- 14 Pull Ups +(7 Ring Muscle Ups)

- 10 Hang Power Cleans (105/75) +(135/95)

STRENGTH : 10-MIN EMOM

- Back Squats ( @ 80% )

3 Reps @ MIN 0/2/4/6/8

2 Reps @ MIN 1/3/5/7/9

WOD : 5 Rounds For Time!

- 40 Double Unders

- 20 DB Push Presses

- 10 T2B

s(35/25) Rx(50/35) +(65/45)

STRENGTH : 5 Rounds For Quality!

- 5 Deadlifts ( @ 75% )

- Immediately into 5 Broad Jumps

** REST 90 sec between Rounds **

WOD : 15-12-9 For Time!

- Snatches (135/95)

- Lateral Burpees OTB

Scaled (95/65)

Scaled +(115/80)

Rx +(155/105) w/ Squat Snatches