STRENGTH : Front Squats

- 7 Sets of 3 Reps

( Start at 75% and Increase by feel )

WOD : 5 Rounds For Time!

- 10 Burpees

- 9 Deadlifts (225/155) s(165/115)

- 8 T2B (SUB 2:1 High Knee Raises)

WOD : For Time!

*500m/400m ROW to start EACH Round

10-20-30-40-50 WB Shots (20/14) s(14/10)

50-40-30-20-10 OH WB Lunges (same)

Sub Row for Bike if need 30cal/24cal

STRENGTH : 4 Rounds For Quality!

- 4 Strict Presses ( @ 60% )

- 5 Push Presses

- 6 Push Jerks

WOD : 3 Rounds For Time!

[ 12-MIN CAP ]

- 15 Deadlifts (135/95) +(155/105)

- 12 Snatches (same)

- 9 Lateral Burpees OTB

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

STRENGTH : 11-MIN EMOM (3:1:3:1:3)

- 30sec Max Box Jump Overs / Lateral Jumps

Partner WOD : 5 Rounds For Time!

- 30 Push Ups +(15 HSPU)

- 20 Pull Ups

- 10 Squat Cleans (165/115) +(205/145)

Scaled (135/95) - Ring Rows 2:1

STRENGTH : 10 Rounds FQ!

- 2 Hang Muscle Snatch

WOD : For Time!

- BUY-IN : 500m ROW

Then 9-8-7-6-5-4-3-2-1 of…

- Thrusters s(75/55) Rx(95/65)

- DBall Over Shoulder s(70/50) Rx(100/70)

- Toes 2 Bar

- BUY-OUT : 500m ROW