STRENGTH : Push Presses For Quality!

-83% -Choose Your Own Rep Scheme

-4-4-4-4-5

-5-5-5-6

-7-7-7

WOD : 5 Rounds For Time!

- 21 Abmat Sit Ups +(GHD)

- 16 Box Jump Overs (24/20) +(30/24)

- 11 Alt Single Arm DB Snatch

- 6 Single Arm DB OHS

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

STRENGTH : 4 Rounds E2.5MOM

- 4 Back Squats ( Increasing )

( 65% @ 0:00 - 70% @ 2:30

75% @ 5:00 - 80% @ 7:30 )

WOD : 11-MIN AMRAP

- 11 Deadlifts s(95/65) Rx(115/80)

- 11 Burpee C2B

- 11 S2OH (same)

Scaled Burpee C2B = Burpee Ring Row or Burpee Jumping Pull Ups

Rx+ = (135/95) w/ Burpee Muscle Ups

Partner WOD : 5 Rounds For Time!

- 400m RUN

- 80 Double Unders +(40 Synchro)

- x Clean and Jerk Ladder

Round 1 : 20 C&J

Round 2 : 16 C&J

Round 3 : 12 C&J

Round 4 : 8 C&J

Round 5 : 4 C&J

Run Together, everything else is partitioned as desired. Unless doing Rx+, then DU’s are synchro

Scaled

(75/55)(95/65)(115/80)(135/95)(155/110)

Scaled+

(95/65)(115/80)(135/95)(155/110)(175/125)

Rx

(115/80)(135/95)(155/110)(175/125)(195/135)

Rx+

(155/105)(175/120)(195/135)(215/150)(235/165)

STRENGTH : For Quality!

• 3 Rounds of 5 Back Squats ( @ 50% )

• 5 Rounds of 3 Front Squats ( same )

WOD : 4 Rounds For Time!

- 250m ROW

- 15 WB Shots (20/14) +(2fer1)

- 8 Pull Ups +(4 Ring Muscle Ups)

STRENGTH : 10-MIN EMOM

- 2 Hang Muscle Snatch ( increasing )

WOD : 5 Rounds For Time!

- 12 Toes To Bar

- 9 Deadlifts (225/155) +(265/185)

- 6 Lateral Burpees OTB

[ 15-MIN CAP ]

S(155/105) S+(185/125)