STRENGTH : 12-MIN EMOM

- 2 Push Jerks ( @ 75% w/ 3-sec HOLD )

WOD : 15-12-9 For Time!

BUY-IN : 1000m ROW

- Power Cleans (115/80) +(135/95)

- Thrusters (same) s(95/65)

STRENGTH : 40 Reps For Quality!

- Heavy Front Rack Lunges ( @ 75% )

Partner WOD : 20-MIN AMRAP

- 2 Rope Climbs

- 8 Heavy DBall Over Shoulders

- 20 Pistol Squats

- 40 Double Unders

STRENGTH : 8-MIN EMOM

- 5 Strict Presses ( 90% of 10RM )

WOD : 11-MIN AMRAP (3:1:3:1:3)

- 10 OHS (95/65) +(115/80) s(75/55)

- 15 T2B

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

WOD : 6 Rounds For Time!

- 500m ROW

- 10 Burpee Box Step Ups (24/20)

- 30 WB Russian Twist Taps (20/14)

- 200m RUN

STRENGTH : 12-MIN EMOM

- 1 Hang Squat Clean ( @ 85% )

WOD : For Time!

- 21 Hang C&J (95/65) +(115/80)

- 21 Pull Ups +(12 Bar MU)

- 15 Hang C&J (95/65) +(115/80)

- 15 Pull Ups +(9 Bar MU)

- 9 Hang C&J (95/65) +(115/80)

- 9 Pull Ups +(6 Bar MU)

Scaled (75/55) - 2x Ring Rows