STRENGTH : 10-MIN EMOM

- 3 Hang Muscle Snatches ( @ 70% )

WOD : For Time! (x:2)

- 45 Deadlifts

- 50 Double Unders

** 2-MIN REST **

- 45 Hang Squat Cleans

- 50 Double Unders

** 2-MIN REST **

- 45 S2OH

- 50 Double Unders

Rx

(155/105) (125/85) (95/65)

Rx+

(185/125) (155/105) (125/85)

Scaled

(135/95) (105/75) (75/55)

Partner WOD For Time: I go You go

( One person working at a time )

20 Rounds of:

⁃ 12 Russian KB swings- Rx(53/35) s(35/26) Rx+(72/53)

⁃ 9 Hang C&J- Rx(135/95) S(95/65) S+(115/80) Rx+(155/125)

Partner A working while Partner B rests BUT if Partner A breaks up any movement Partner B must do 8 burpees before partner A can continue with the round.

For example: partner A does 8 KB Swings and sets the kb down before completing all 12 partner, B must do 8 burpees.

STRENGTH : 12-MIN E2MOM

- 5 Tempo Front Squats ( @ 65% )

(3 seconds down/3 seconds up)

11-MIN AMRAP (3:1:3:1:3)

- 8 Pull Ups

- 8 Box Jump Overs (24/20)

- 8 Alt 1-Arm DB Snatches (50/35)

STRENGTH : 8-MIN EMOM

- 5 Push Presses

(4 Rounds @ 55% - 4 Rounds @ 60%)

WOD : 1-3-5-7-9 For Time!

- 10x Double Unders

- Squat Snatch (135/95)

Scaled (95/65) - Scaled+ (115/80)

STRENGTH : 10-MIN EMOM

- 6 Back Rack Deficit (45lb Plate) Lunges

( @ 55% of Back Squat )

WOD : For Time!

1-10 Burpee Box Jump Overs (24/20)

10-1 Snatches (115/80) +(135/95) s(95/65)