STRENGTH : Front Squats FQ!

- 3x3 @ 80%

- 3x2 @ 85%

- 3x1 @ 90%+ (increase each rep)

WOD : 4 Rounds For Time!

- 20 WB Shots (20/14)

- 15 Alt 1-Arm DB Snatch (50/35)

- 10 DB Russian Twist Taps (same)

Scaled (35/25) DB w/ (14/10) WB

Rx+ (65/45) DB w/ (30/20) WB

STRENGTH : 10-MIN EMOM

- 2 Thrusters ( @ 80% )

WOD : 10 Rounds For Time!

- 4 Power Cleans

- 4 Bar Facing Burpees

Scaled (135/95) - Rx (165/115) - Rx+ (185/135)

WOD : 5 Rounds For Time!

- 200m RUN

- 1 Round of DT:

• 12 Deadlifts

• 9 Hang Power Cleans

• 6 Push Jerks

Rx(155/105) S(105/75) S+(135/95)

STRENGTH : 10-MIN EMOM

- 20sec AMRAP of (Pick A Movement)

- T2B / C2B / MU / Pull Ups

STRENGTH : 6 Rounds E2MOM

- 4 Pause Back Squats ( @ 75% )

WOD : 10-MIN AMRAP

- Max Calorie Row*

*50 Double Unders E2MOM

Score = Total Calories

STRENGTH : 10-MIN EMOM

- 2 Power Snatches ( @ 75% )

WOD : 12-MIN EMOM (5:2:5)

[ODD] : MAX Hang Clean & Jerk

[EVEN] : MAX Box Jump Overs (24/20)

Score = Total Reps

s(75/55) Rx(105/75) Rx+(135/95)