STRENGTH : Back Squats E2MOM

- 5 @ 75% - 0:00

- 5 @ 78% - 2:00

- 5 @ 81% - 4:00

- 3 @ 84% - 6:00

- 3 @ 87% - 8:00

- 3 @ 90% - 10:00

WOD : 4 Rounds For Time!

Buy-In : 100 Double Unders

- 21 Abmat Sit Ups

- 15 Hang Alt 1-Arm Snatches (50/35)

- 9 Burpee Box Jump Overs (24/20)

Buy-Out : 100 Double Unders

WOD : 22 Rounds For Time!

- 1 C&J (165/115)

- 2 C2B

- 3 Deadlifts (same)

Scaled

- 1 C&J (135/95)

- 2 Pull Ups

- 3 Deadlifts (same)

Rx+

- 1 C&J (205/145)

- 2 Muscle Ups

- 3 Deadlifts (same)

Modified

- 1 C&J (105/75)

- 4 Ring Rows

- 3 Deadlifts (same)

STRENGTH : Hang Muscle Snatches FQ!

4-4-3-3-2-2-1-1 (Increasing E2Round)

(77%-81%-85%-89%)

Partner WOD : 3 Rounds For Time!

- 30 Cal Row*

- 400m Team RUN w/ WB

- 50 WB Shots (20/14) s(14/10) +(2fer)

* non-rowing partner must hold WB in bottom of goblet squat while working partner is accumulating calories.

STRENGTH : 10-MIN EMOM

- 4 Front Rack Lunges ( 2 per leg @ 80% )

WOD : 3 Rounds For Time!

- 20 Knees 2 Elbow

- 15 Hang Power Cleans (135/95)

- 10 Burpees

Scaled(95/65) Rx+(165/115)

STRENGTH : 10-MIN EMOM

- 8 DB Bent Over Rows

[ switch arms each minute ]

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

[ 3 MIN ON : 1 MIN REST ]

- 4 Burpees

- 6 Box Jumps (24/20)

- 8 Tuck Ups

- 10 WB Shots (20/14)