STRENGTH : Hang Power Cleans FQ!

- 2x3 @ 80%

- 3x2 @ 85%

- 4x1 @ 90% and increasing

WOD : For Time!

Buy-In : 1 Mile Bike / 800m ROW

Then,

- 100 Air Squats

- 100 Sit Ups

- 100 Push Ups

- 100 Pull Ups

Buy-Out : 800m ROW / 1 Mile Bike

STRENGTH : 10-MIN EMOM

- 5 Push Presses ( Racks OK @ 60% )

WOD : 30-20-10 For Time!

- Double Unders

- Alt DB Hang Squat Cleans

- Double Unders

- DB Front Rack Lunges

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

WOD : 10-MIN AMRAP (2:2)

[ Ascending Reps Per Round ]

- Alt Between Deadlifts / T2B EACH Rd

s(135/95) Rx(185/125) Rx+(265/185)

** 6 total working minutes. 2 min on, 2 min off. Continue where left off after each break.

Round 1 - 1 DL

Round 2 - 2 T2B

Round 3 - 3 DL

Round 4 - 4 T2B

Etc…

Odd rounds always deadlifts

Even rounds always T2B

Score = Rounds + Reps

STRENGTH : Find 3RM Front Squat

Rest 2.5 MIN ( keep same weight )

Then complete 2 Reps EMOM for 5MIN

Partner WOD : For Time!

5 Rounds of…

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

- 30 Hang Power Cleans (95/65) s(75/55)

Then, 5 Rounds of…

- 20 Cal Row

- 20 S2OH (135/95) s(115/80)

1 person working at a time. Partition as desired

BENCHMARK WOD : BLIND DATE!