STRENGTH : 5 Rounds FQ!

- 5 Deadlifts ( @ 70-75-75-80-80% )

WOD : 7 Rounds FT! (14-MIN CAP)

- 7 R-Arm DB Thrusters

- 7 L-Arm DB Thrusters

- 30 Double Unders

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

STRENGTH : 5 Rounds for Quality!

- 3 Back Squats ( @ 85% ) into

- 8 Ninja Jumps +(onto plates)

WOD : 3 Rounds For Reps!

Every 5 Min On The Minute…

- complete 500m ROW then

- Max U/B WB Shots (20/14)

- Max U/B Deadlifts (185/125)

Score = Total WB Shots + Deadlifts

Rx+ (30/20) @ (225/155)

Scaled (14/10) @ (155/105)

WOD : 30-MIN AMRAP

- 1 Round of ‘Cindy’

- Ascending Ladder C&J (155/105)

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

STRENGTH : 10 Rounds E90sec

- 3 Push Jerks ( @ 75% )

WOD : 12-MIN AMRAP

- 40 Double Unders

- 20 DB Box Step Overs (24/20)

- 10 Alt Arm DB Devil Press

Weight of Choice

Rx if 24/20 Box Height + DU

Score = Rounds + Reps (Db weight)

STRENGTH : 10-MIN EMOM

- 4 Back Rack Lunges ( @ 75% )

WOD : 4 Rounds For Time!

- 20 Abmat Sit Ups +(T2B)

- 15 OHS (75/55) +(105/75)

- 10 Lateral Burpees OTB

[ 15-MIN CAP ]