Partner WOD : For Time!

3 Rounds of…

- 60 Alt DB Snatches (50/35) +(65/45)

- 40 Knees To Elbow

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

into…

15-12-9-6-3

- Hang Squat Clean (155/105) +(225/155)

- Synchro Pull Ups +(Bar MU)

STRENGTH : Deadlifts For Quality!

- 2x5 @ 75%

- 2x4 @ 80%

- 2x3 @ 85%

WOD : 30-20-10 For Time!

- Snatches (75/55) +(95/65)

- 2x Double Unders

WOD : 4 Rounds For Time!

- 500m ROW

- 25 WB Shots (20/14) +(30/20) s(14/10)

- 50 WB Russian Twist Taps (same)

- 75 Walking Lunges

[ 30-MIN CAP ]

STRENGTH : 10-MIN E2MOM

- Max Unbroken Push Press (@ 1RM Strict Press)

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

- 12 Pull Ups +(C2B)

- 10 Deadlifts (185/125) +(225/155) s(155/105)

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

STRENGTH : 15 Reps AHAP FQ!

- 1 Hang Muscle Snatch into

- 1 High Hang Power Snatch

WOD : 4 Rounds FT! ( NO Racks )

- 15 Toes 2 Bar (s:2x High Knee Raises)

- 12 Power Cleans

- 9 Back Squats

- 6 Lateral Burpees OTB

s(105/75) Rx(135/95) Rx+(165/115)