STRENGTH : Front Squats For Quality!

- 5-5-5 @ 75%

- 3-3-3 @ 80%

- 1-1-1 @ 85%

[ REST 1 MIN After Each Set ]

WOD : For Time!

- 15 Thrusters (115/80) +(135/95)

- 15 Pull Ups

- 12 Thrusters (115/80) +(135/95)

- 12 Pull Ups +(C2B)

- 9 Thrusters (115/80) +(135/95)

- 9 Pull Ups +(Bar Muscle Ups)

Scaled (95/65)

Ring Rows 2:1

Rx(+) 115/80 w/ advanced gymnastics

Partner WOD : 10 Rounds For Time!

- 500m ROW

- 15 Synchro Air Squats

- 10 T2B +(16 T2B)

- 5 C&J (155/110) +(185/130) s(135/95)

STRENGTH : Hang Muscle Snatch

- 25 Heavy Singles (Increasing)

WOD : 12-MIN AMRAP (8 Rounds)

E90sec complete :

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

- 6 Lateral Burpees OTB

- Then MAX Double Unders

SCORE = Total Double Unders

Scaled (185/125)

No Skipping Rounds!

STRENGTH : Push Jerks For Quality!

- 7 Rounds of 3 ( @ 75% )

w/ 2 second hold on catch.

WOD : 12-MIN AMRAP

- 20 Abmat Sit Ups

- 15 Alt Arm DB Hang Squat Cleans

- 10 Alt Arm DB Devil Presses

- 200m RUN

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

STRENGTH : Power Cleans

- 3x3 @ 80%

- 3x2 @ 85%

- 3x1 @ 90%

WOD : 16-MIN AMRAP

In 4 MIN, Complete…

- 12/10 Cal Bike

- 25 Abmat Sit Ups

- 12 DBall Over Shoulders (100/70) s(70/50)

- Then Max DU Remainder of Time

Score = Total Double Unders