WOD : 27-MIN AMRAP (6:1)

1-MIN AMRAP per Movement

1-MIN REST Between Rounds

- Calorie Row

- Thrusters (75/55) +(95/65)

- US KBS (53/35) +(72/53)

- SDLHP (same barbell)

- Sit Ups +(V Ups)

- OHS (same barbell)

- REST -

Score = Total Reps

STRENGTH : 10-MIN EMOM

- 5 Back Squats* ( @ 60% )

* 5-sec hold at bottom on the 1st rep ONLY of each min/set

WOD : For Time!

- 21 S2OH (95/65) +(135/95)

- 21 Pull Ups

- 15 S2OH (115/80) +(155/105)

- 15 Pull Ups +(C2B)

- 9 S2OH (135/95) +(175/125)

- 9 Pull Ups +(Bar MU)

Scaled 1:1 Ring Rows

(75/55) (95/65) (115/75)

STRENGTH : 10-MIN EMOM

- 2 Push Presses* ( @ 75% )

*w/ 2 sec hold at top of lockout

WOD : 9 Rounds For Time!

- 5 Deadlifts (225/155)

- 4 Alt 1-Arm Devil Presses (50/35)

- 3 OH DB Lunges (same)

Rx+ (275/195) w/ (65/45)

Scaled (185/125) w/ (35/25)

STRENGTH : 8 Rounds For Quality!

- 3 Hang Squat Cleans ( @ 75% )

WOD : 13-MIN WOD (4:1:3:1:4)

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

- 15 Alt Hang DB C&J (50/35) s(35/25) +(65/45)

- 10 Box Jumps (24/20) +(30/24)

STRENGTH : 8 Rounds For Quality!

- 3 Push/Split Jerk* ( @ 75% )

* w/ quick pause on catch

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

- 5 Deadlifts (225/155)

- 10 Calorie Row

- 15 WB Cleans (20/14)

s(155/105) (10/8) WB

s+(185/125) (14/10) WB

Rx+(275/195) (30/20) WB