STRENGTH : 5 Rounds For Quality!

- 5 Deadlifts ( @ 75% )

WOD : 16-MIN AMRAP (4:2)

- 10 Pull Ups +(C2B)

- 10 DB 1-Arm Snatch

- 10 T2B

- 10 DB 1-Arm Thrusters

**REST 2 MIN after E4MIN - continue**

DB Weight = Athlete’s choice

DB movements can be performed on either arm, alternating is not required.

STRENGTH : 6 Rounds E2MOM

- 1 Strict Press ( @ 90% ) into

- 3 Push Presses

WOD : 4 Rounds For Time!

- 40 Double Unders

- 30 1-Arm OH DB Lunges

- 20 Alt 1-Arm DB Snatches

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

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

STRENGTH : 5 Rounds E2MOM

- 5 Back Squats ( @ 75% )

WOD : 16-MIN AMRAP (4:2)

4-MIN AMRAP of…

- 4 Pull Ups +(Bar MU)

- 4 Front Squats (135/95) +(OHS)

** REST 2 MIN **

4-MIN AMRAP of…

- 8 Pull Ups +(C2B)

- 8 Front Squats (115/80) +(OHS)

** REST 2 MIN **

4-MIN AMRAP of…

- 12 Pull Ups

- 12 Front Squats (95/65) +(OHS)

Score = Total Reps [ NO Racks ]

Scaled(115/80) (95/65) (75/55)

WOD : For Time!

3 Rounds of…

- 15 Deadlifts (115/85)

- 12 Hang Power Cleans (115/85)

- 9 Push Jerks (115/85)

Rest 2 MIN

2 Rounds of…

- 15 Deadlifts (155/105)

- 12 Hang Power Cleans (155/105)

- 9 Push Jerks (155/105)

Rest 2 MIN

1 Round of…

- 15 Deadlifts (185/135)

- 12 Hang Power Cleans (185/135)

- 9 Push Jerks (185/135)

Scaled (105/75) (135/95) (155/105)

Rx+ (155/105) (175/125) (205/145)

STRENGTH : 6 Rounds E2MOM

- 3 Rounds of 4 Power Snatches (77%)

- 3 Rounds of 2 Power Snatches (83%)

WOD : 4 Rounds For Time! (x:1)

- 18 T2B

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

** 1-MIN REST Between Rounds **

Scaled options for T2B

- 36 Ahmad Sit Ups OR

- 27 Kipping High Knees