STRENGTH : 9-MIN EMOM

2-4-6-8-10-8-6-4-2

Unbroken Pronated Deadlifts ( @ 60% )

WOD : 6 Rounds For Time!

- 250/200m ROW

- 15 Tuck Ups +(GHD Sit Ups)

- 9 Thrusters (95/65) +(115/80)

Scaled (75/55) w/ 1:1 Abmat Sit Ups

STRENGTH: Find 1RM Clean and Jerk

WOD: 5 Rounds For Time!*

- 3 Clean & Jerks ( @ 75% of 1RM )

⁃ 6 Box Jump Overs (24/20) +(30/24)

- 9 Pull Ups +(C2B)

*5 Burpees EMOM

STRENGTH : 8 Rounds E90sec

- 3 Back Squats* ( @ 75% )

1/2 into a Full Squat EACH Rep

WOD : 5 Rounds For Time!

- 8 DB Box Step Overs (24/20)

- 8 DB Goblet Squats (50/35) +(65/45)

- 12 Alt Arm DB Hang Snatches (same)

- 12 Push Ups +(Alt Arm Burpee DB Deadlift)

STRENGTH : 5 Rounds Superset (x:x)

- 8 DB Bent Over Lat Rows into…

- 10 Double Plate Reverse Flies

WOD : 16-MIN AMRAP (4:2:4:2:4)

- 12 DB Plank Pull Thrus

- 10 DBall Over Shoulder

Then Max WB Shots remainder of time

Score = Total WB Shots ONLY

STRENGTH : Hang Power Snatches

- 12 Reps @ 45%

- 10 Reps @ 55%

- 8 Reps @ 65%

- 6 Reps @ 75%

- 4 Reps @ 85%

- 2 Reps @ 95%

[ NOT For Time - For Quality! ]

WOD : 6 Rounds For Time!

- 5 OHS

- 10 Snatches

- 25 Double Unders

s(50/35) Rx(75/55) +(95/65)

[ 12-MIN CAP ]