WOD : 30-MIN AMRAP

- 600m RUN

- 3 Rope Climbs +(Legless)

- 30 Walking Lunges

- 20 Abmat Sit Ups +(10 T2B)

STRENGTH : Hang Muscle Snatches

- 3x3 ( @ 75% )

- 4x2 ( @ 80% )

- 5x1 ( @ 85% and increasing )

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

- 3 Pull Ups +(Muscle Ups)

- 5 Front Squats (95/65) +(115/80)

- 7 S2OH (same) s(75/55)

STRENGTH : 10-MIN EMOM

- 3 Tempo Strict Presses ( @ 60% )

WOD : 9-8-7-6-5-4-3-2-1 For Time!

- Deadlifts (225/155) +(275/195)

- Burpee Box Jumps (24/20) +(30/24)

STRENGTH : 8 Rounds E2MOM

- Power Cleans 3-3-2-2-2-1-1-1

[ Starting @ 80% and Increasing ]

WOD : 12-MIN AMRAP

- 9 Box “Step” Overs (24/20) +(Jump)

- 6 Pull Ups +(C2B)

- 3 Power Snatches (115/80) +(135/95)

Scaled (95/65) - Ring Rows 2:1

WOD : 10 Rounds For Time!*

- 15 WB Shots (20/14) +(30/20)

- 10 Hang P. Cleans (75/55) +(95/65)

- 500m/400m Echo Bike

*400m RUN after 4th / 7th / 9th Round