STRENGTH : Power Snatches FQ!

- 2x5 @ 75%

- 2x3 @ 80%

- 2x1 @ 85%

- 2x1 @ 90%

WOD : 3 Rounds For Time!

- 18 Alt 1-Arm DB Snatches (50/35) +(65/45)

- 15 Deadlifts (225/155) +(275/195)

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

Scaled (35/25) (185/125) (24/20)

Partner WOD : For Time!

- 200m RUN

- 50-40-30 Front Squats

- 50-40-30 T2B

- 50-40-30 S2OH

Then, 200m RUN

Weight Increases EACH Round

S(75/55) (95/65) (115/75)

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

Rx+(115/85) (135/95) (155/105)

STRENGTH : Strict Presses

5-5 at 77%

4-4 at 83%

3-3 at 86%

2-2 at 89%

1-1 at 92%

WOD : 40-30-20-10 For Time!

- U/B F.Rack Lunges (95/65) +(OH)

- 2x Double Unders

**Every Break = 15 Abmat Sit Ups

STRENGTH : 3 Rounds Back Squats

- E20sec for 8 Reps ( @ 75% )

- 90 sec REST Between Rounds

No re-rack during round, keep on back

WOD : 10 Rounds For Time!

- 200m ROW

- 6 Alt Single Arm Devil Presses

[15-MIN CAP / Coach Chooses Weight]

Score = Time - Weight

Partner WOD : 4 Rounds FT!

- 20 DBall Over Shoulders (100/70)

- 30 Pull Ups +(C2B)

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

- 50 Push Ups

Then 30sec Sprint On Bike, Alt every 30 sec, 3 Rounds Each, Score = Total Calories

STRENGTH : Find 3RM Back Squat