STRENGTH : 10-MIN AMRAP

- Thrusters ( @ 1RM Strict Press )

( Racks Allowed - Aim for sets of 2 )

WOD : 4 Rounds For Time!

- 15 Pull Ups +(Strict)

- 15 Deadlifts (185/130) +(225/155)

- 20 Squats +(Alt Pistols)

- 200m RUN

STRENGTH : 10-MIN EMOM

- 2 Push Jerks

( @ 75% w/ 3 Sec HOLD on catch )

WOD : 3 Rounds For Time!

- 25 WB Shots (20/14) +(30/20)

- 30 WB Lunges (same)

- x Snatch Ladder

R1 - 21 Reps @ 95/65 +115/85

R2 - 15 Reps @ 115/80 +135/95

R3 - 9 Reps @ 135/95 +155/105

Scaled (14/10) WB

(75/55) (95/70) (115/85)

Partner WOD : 30-MIN AMRAP

- 80 Double Unders*

- 60 Calorie Row (simultaneously)

- 40 Deadlifts* s(135/95) Rx(185/125)

- 20 Synchro Sit Ups

Score = Rounds + Reps

One person working at a time. Every time partner breaks on deadlift or trips up on jump rope, complete 3 synchro burpees and switch. Only movements partners going at same time is sit ups (20 each, synchro), and working together to accumulate 60 calories on the rower.

STRENGTH : 5 Rounds E2MOM

- 5 Front Squats ( @ 75% )

WOD : 3 Rounds For Time!

- 200m RUN

- 15 Push Ups +(HSPU)

- 9 Squat Cleans (185/125) +(225/155)

Scaled (135/95)

STRENGTH : 10-MIN EMOM

- 20sec AMRAP of…

[ ODD ] : Pull Ups / C2B / MU

[ EVEN ] : Tuck Ups / T2B

WOD : 12-MIN AMRAP* (5:2:5)

*EMOM : 6 Box Jump Overs (24/20)

Then Alt Between AMRAP of…

- Single Arm DB Devil Press [ODD]

- Single Arm DB Thrusters [EVEN]

Score = Total Devil Press + Thrusters