WOD : 25-MIN AMRAP*

- 8 Lateral Burpees OTB

- 8 Pull Ups +(STRICT)

- 8 Deadlifts (185/125) +(265/185)

- 8 Push Ups +(HSPU)

- 8 Abmat Sit Ups +(T2B)

*Row 400m E5MOM ( @ 0/5/10/15/20 )

Then straight into 5-MIN AMRAP

- Calorie Row

Score = Total Reps + Calories

[ Each Round = 40 Reps ]

STRENGTH : 10-MIN EMOM

- 3 Hang Power Snatches* ( 70% )

*quick pause to show control on catch

WOD : 13-MIN AMRAP (5:3:5)

MIN 1 : 2 Squat Snatches then DU

MIN 2 : 3 Squat Snatches then DU

MIN 3 : 4 Squat Snatches then DU

MIN 4 : 3 Squat Snatches then DU

MIN 5 : 2 Squat Snatches then DU

** 3 MIN REST & REPEAT **

Score = Total DU

S (75/55) S+(95/65)

Rx(115/80) Rx+(135/95)

STRENGTH : 8 Rounds For Quality!

- 3 Strict Presses ( @ 75% )

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

- U/B Hang Squat Cleans

- Lateral Burpees OTB

Rx (135/95) Rx+ (165/115)

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

ALL sets of Hang Cleans must be U/B

STRENGTH : 10-MIN EMOM

- 4 Good Morning ( @ 30% Deadlift )

WOD : 4 Rounds For Time!

- 12 Alt 1-Arm DB Snatches

- 12 Alt DB Plank Pull Thru’s

- 12 DB Goblet Squats

- 12 Box Jumps (24/20)

- 200m RUN

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

STRENGTH : 12-MIN E2MOM

- 1 Hang Power Snatch into

- 1 Power Snatch

[ Build Up To Heavy As Possible ]

Partner WOD : 15-MIN AMRAP

- Team RUN 200m

- 20 Clusters (115/80) +(135/95)

- Team RUN 200m

- 30 Bar Facing Burpees

- Team RUN 200m

- 40 Double Unders (EACH)

Scaled (95/65)