STRENGTH :
- 500m ROW For Time!
** REST 1:1 **
- 500m ROW For Time!

** Target : Go for fastest time possible and minimize difference second time around.

WOD : 23-MIN AMRAP

- 9 Double Dumbbell Devil Presses (50s/35s)

- 20 Double Dumbbell Suitcase Carry Lunges

- 9 Double Dumbbell Push Presses

- 20 Abmat Sit Ups

STRENGTH : 7 Rounds For Quality!

- 3 Tall Cleans ( AHAP )

WOD : 12-MIN AMRAP

- 8 Burpees

- 16 WB Shots (20/14)

- 32 Double Unders

STRENGTH : 30 Possible Reps EACH

- SALLY UP w/ Back Squats (135/95) s(95/65)

** REST **

- SALLY UP w/ Push Ups (from parallel to top of push up)

WOD : For Time! [20-MIN CAP]
- 10 Alt 1-Arm DB Snatches
- 15 Burpee Box Jump Overs
- 20 Alt 1-Arm DB Snatches
- 15 Burpee Box Jump Overs
- 30 Alt 1-Arm DB Snatches
- 15 Burpee Box Jump Overs
- 40 Alt 1-Arm DB Snatches
- 15 Burpee Box Jump Overs
- 50 Alt 1-Arm DB Snatches
- 15 Burpee Box Jump Overs

Rx(50/35) s(35/25)

Box(24”/20”

STRENGTH : 7 Rounds For Quality!

- 4 BTN S.G. Push Press ( @ 70% )

WOD : 8 Rounds For Time!

- 6 Hang Power Cleans (115/80)

- 7 Push Ups +(HSPU)

- 8 Front Squats (same)

** 2-MIN REST After 4 Rounds **

Scaled (95/65) Rx+(135/95)

STRENGTH : 10-MIN E30sec

- 1 Squat Clean ( @ ~85%)

Partner WOD : For Time!*

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

- 100 Russian KBS (72/53) s(53/35)

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

- 70 Russian KBS (72/53) s(53/35)

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

- 40 Russian KBS (72/53) s(53/35)

* Non-Working Partner must hold dead hang at all times for reps to count. For Scaled ( hold plank )