SKILL : 10-MIN EMOM

- 25 DU (20 sec cap)

- into 15 sec HS HOLD

WOD : 3 Rounds For Time!

- 15 Deadlifts (225/155) +(265/185)

- 10 Burpee BJO (24/20) +(30/24)

- 5 Conans +(60’ HSW)

STRENGTH : 10 Rounds For Quality

- 2 Slow and Controlled Snatch Grip Deadlifts

[ @ 110% of 1RM Snatch ]

WOD : 12-MIN AMRAP (3:1:3:1:3)

- 9 Snatches (75/55) s(55/40)

- 6 Box Jump Overs (24/20)

- 3 OHS (same)

STRENGTH : 7 Rounds For Quality!

- 3 Pause Front Squats ( @ 75% )

WOD : For Time! [ 15-MIN CAP ]

- 20-15-10-5 Burpee OTRower

- 400m ROW

- 50 Double Unders

Partner WOD : 25-MIN AMRAP

- 4 C2B +(2 Bar Muscle Ups)

- 8 Push Ups +(4 HSPU)

- 8 KBS (53/35) +(72/53)

MUST Alternate EACH Movement.

Scaled

4 Pull Ups (rings rows are 2:1)

6 Push Ups (knees is OK with full ROM)

8 KBS (35/26)

14-MIN AMRAP

• 60 Calorie Row

• 50 Toes To Bar

• 40 WB Shots

• 30 Power Cleans

• 20 Ring Muscle Ups