STRENGTH : 30 Reps For Quality!

- Heavy Singles Hang Muscle Snatches

WOD : 14-MIN AMRAP (4:1:4:1:4)

- 10 Calorie Row

- 15 Goblet Squats (50/35) s(35/25)

- 20 WB Target Tosses (20/14) s(14/10)

Score = Total Rounds + Reps

STRENGTH : 4 Rounds For Quality!

- Accumulate 1 MIN of OH Hold

- Accumulate 1 MIN of Dead Hang

[OH weight 1RM Strict Press or BW]

WOD : For Time!

- 21 Power Cleans (135/95) s(95/65)

- 21 Burpee Box Jumps (24/20)

- 15 Power Cleans (165/115) s(115/80)

- 15 Burpee Box Jumps (24/20)

- 9 Power Cleans (195/135) s(135/95)

- 9 Burpee Box Jumps (24/20)

STRENGTH : 8-MIN EMOM

- 3 Deadlifts ( @ 75% )

- straight into 8 Jumping Lunges

WOD : For Time!

- 15 Back Squats (115/80) +(155/105)

- 60 Double Unders

- 15 Front Squats (same)

- 60 Double Unders

- 15 OHS (same)

- 60 Double Unders

Scaled (95/65)

WOD : 32-MIN AMRAP (4:3)

- 11 T2B +(15 T2B)

- 8 Snatches (105/75) +(135/95)

- Then Max Calorie Row…

SCORE = Total Calories

STRENGTH : 10-MIN EMOM

- 2 Heavy Push Jerks

(w/ Pause on Catch)

WOD : 14-MIN AMRAP (6:2:6)

- 15 Hang Power Cleans

- 10 Front Squats

- 50 Double Unders

s(95/65) Rx(115/80) +(135/95)