STRENGTH : 10-MIN EMOM

- 20sec AMRAP PullUps/C2B/MU

Partner WOD : For Time!

Partner A - Accumulate 2000m ROW

Partner B - Completes in Order

- 100 BB Snatches (75/55) s(55/40) +(95/65)

- 80 BB Thrusters (same)

- 60 OH DB Lunges (50/35) s(35/25) +(65/45)

- 40 Alt DB Hang Squat Cleans (same)

- 20 Alt DB Devil Presses (same)

Partition reps as desired. After rowing is complete, only 1 athlete working at a time.

STRENGTH : 20 Reps For Quality!

- Heavy Singles: Tall Cleans

WOD : 15-MIN AMRAP (3:1:3:1:3:1:3)

- 3 DBall Over Shoulder (100/70) +(150/100)

- 6 DBall Squats (same)

- 9 Push Ups

STRENGTH : 8 Rounds For Quality!

- 3 Heavy Push Presses (x:1)

WOD : 5 Rounds For Time!

- 10 Pull Ups +(5 BMU) s(2:1 Ring Rows)

- 10 Jumping Squats w/ WB +(Pistol Squats)

- 20 WB Target Throws (20/14) +(30/20) s(14/10)

**200m RUN between rounds

WOD : 30-MIN AMRAP

Round 1

500m ROW

1 Round of the 7's

Round 2

500m ROW

2 Round of the 7's

Round 3

500m

3 Rounds of the 7's

etc...

7's consist of :

-7 Hang Clusters (75/55) s(55/40)

-7 Burpees

-7 Box Jumps (24/20)

STRENGTH : Hang Muscle Snatches

- 3-MIN EMOM of Heavy 3 U/B

- 3-MIN EMOM of Heavy 2 U/B

- 3-MIN EMOM of Heavy 1

WOD : 5 Rounds For Time!

- 21 Walking Lunges

- 15 Deadlifts (135/95) +(185/125)

- 9 T2B