STRENGTH : 10-MIN EMOM

- 2 Snatch Pulls (from ground to above knee)

- into 1 Snatch High Pull ( @ 110% of Snatch )

WOD : 3 Rounds For Time!

- 20 Single Arm DB Thrusters

- 400m ROW

- 60 Double Unders

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

WOD : 4 Rounds For Time! (x:3)

- 27 Plate Squats (35/25) +(45/35)

- 21 Push Ups

- 15 Pull Ups +(C2B)

- 9 Toes 2 Bar

** REST 3 MIN After EACH Round **

Rx+ = 5 Rounds

35-MIN CAP

STRENGTH : 30 Reps For Quality!

- 30 Heavy Tall Cleans

( go by feel - increasing )

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

- 3 Snatches (115/80) +(135/95)

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

- 10 Abmat Sit Ups

Scaled (95/65) w/ Step Overs OK

STRENGTH : 10-MIN E2MOM

- Max U/B Over and Backs

( @ 50% of Strict Press )

WOD : 10 Rounds For Time!

- 12 Walking Lunges

- 6 Deadlifts s(105/75) Rx(135/95)

- 2 Thrusters (same) Rx+(165/115)

STRENGTH : 12-MIN E30sec

- 1 Squat Clean ( starting at 70% and Increasing )

WOD : 1-2-3-4-5-6-7-8-9-10 For Time!

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

- Toes 2 Bar