STRENGTH : 12-MIN E2MOM

- 2 PUSH PRESS ( @ 75% )

- 4 PUSH JERKS

WOD : 5 Rounds For Time!

- 10 HANG CLEAN S(75/55) RX(95/65)

- 12 OH PLATE LUNGES S(25/20) RX(35/25)

- 14 BOX JUMP OVERS RX(24/20)

RX+

- 10 BOX JUMP OVERS +(30/24)

- 12 HANG CLEAN +(115/85)

- 14 OH PLATE LUNGES +(45/35)

WOD : For Time!

- 500m ROW

- 50 WB Shots (20/14) s(14/10)

- 10 T2B (2:1 High Knee Raises)

- 500m ROW

- 40 WB Shots (20/14) s(14/10)

- 20 T2B (2:1 High Knee Raises)

- 500m ROW

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

- 30 T2B (2:1 High Knee Raises)

- 500m ROW

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

- 40 T2B (2:1 High Knee Raises)

Then 10-MIN to Find 1RM Power Clean

2 Scores = WOD + 1RM Clean

STRENGTH : 5 Rounds For Quality!

- Snatch Complex

- 1 Muscle Snatch

- 2 Power Snatches

- 3 Squat Snatches

WOD : For Time!

- 20 Deadlifts (205/145) +(235/165)

- 40 Push Ups +(20 HSPU)

- 15 Deadlifts

- 30 Push Ups +(15 Strict HSPU)

- 10 Deadlifts

- 20 Push Ups +(10 Deficit HSPU)

S(165/115) w/ 1:1 Knee Push Ups

For deficit (Rx+)

Men use Rogue 45s

Women use Rogue 45s + Abmat

STRENGTH : 4 Rounds For Quality!

⁃ 10 Back Squats ( @ 65% )

WOD : 4 Rounds For Time!

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

- 9 Lateral Burpees Over The Bar

- 12 Pull Ups +(C2B)

Choose Your Own Adventure :

Chipper vs Strength+WOD

STRENGTH : 8-MIN EMOM

- 3 Front Squats ( @ 75% )

WOD : 6 Rounds For Time!

- 10 Box Jumps (24/20)

- 10/8 Calorie Bike

- 6 Power Cleans (135/95) s(105/75)

Chipper : 13 Rounds For Time!

- 13/11 Calorie Bike

- 13 WB Cleans (20/14)

- 13 Box Step Ups (24/20)