STRENGTH : 5 Rounds For Quality!

- 4 Pause Front Squats

(5-4-3-2 sec PAUSE @ 70%)

Happy Birthday Coach Jenn WOD : 5 Rounds For Time!

Buy-In: 100 SDLHP (45/35) s(35/25)

- 54 Double Unders

- 6 C&J Ladder (135/95) (155/110) (175/125)

[ Increase Weights After Every 10 Reps ]

Rx+ (175/125) (205/145) (235/165)

S/S+ (95/65) (115/80) (135/95) (155/110)

Scaled (starts at 95/65)

Scaled+(starts at 115/80)

STRENGTH - Find 5RM Bench Press - REST 2 MIN - 12 Reps AFAP

Rowing "NIELD" WOD : 5 Rounds For Time!
- 400m ROW
- 10 DEADLIFTS (225/155) +(295/205) s(185/125)
- 1-2-3-4-5 Rope Climbs

STRENGTH - 8x3 Back Squats ( @ 80% )

Half "DORK" WOD - 3 Rounds For Time!
- 60 Double Unders
- 30 KB Swings (53/35) +(72/53)
- 15 Burpees

"HOLLEYMAN" WOD : 30 Rounds For Time!
- 5 WB Shots (20/14) +(30/20) s(14/10)
- 3 HSPU +(STRICT) s(6 Push Ups)
- 1 Power Clean (225/155) +(265/185) s(165/115)

STRENGTH - FIND Heaviest Unbroken Round of "DT" (3 attempts)

"DG" Partner WOD : 20-MIN AMRAP
(Alternate After EACH Movement)
-  8 Toes To Bar
-  8 DB Thrusters (50/35) s(35/25)
- 12 DB Walking Lunges (same)