STRENGTH : Power Snatches FQ!

Start Position - Coach’s Choice

12 Reps @ 80%

6 Reps @ 85%

3 Reps @ 90%

WOD : 14-MIN AMRAP

- 12 Complex of (T2B+Pull Up)

- 10 Hang C&J (105/75) s(75/55)

*200m RUN @ 2/5/8/11-MIN Marks

Scaled for Complex (2 High Knee Raises + 1 Jumping C2B)

Rx+ Complex of (T2B+C2B)

Hang C&J @ (135/95)

WOD : 24-MIN AMRAP (4:1)

1-MIN Bench Press (135/95) s(105/65)

1-MIN Cal Echo Bike

1-MIN HSPU s(Push Ups)

1-MIN Cal Row

1-MIN **REST**

Score = Total Reps + Cal

Rx+ Bench Weight(100% BW/90% BW) + Strict HSPU

STRENGTH : 10-MIN EMOM

- 2 Hang Squat Cleans ( @ 75% )

WOD : 10-9-8-7-6-5-4-3-2-1 FT!*

- Front Squats (115/80) +(135/95) s(95/65)

- Deadlifts (same)

*20 Sit Ups Between Rds +(12 V-Ups) s(15 Sit Ups)

STRENGTH : 7 Rounds For Quality!

- 3 Strict Presses ( @ 75% )

- 2 Push Presses

- 1 Push Jerk

Rest 60-90sec Between Rounds

WOD : 15-MIN AMRAP

- 2 C2B +(MU)

- 4 DB Devil Presses (50/35) +(65/45)

- 8 DB Box Step Overs @ (24/20)

Scaled (35/25) DB AND Pull Ups

SKILL : 10-MIN AMRAP

- 1 MIN of Dead Hang +(False Grip)

- 1 MIN of HS Hold +(Freestanding)

WOD : 4 Rounds For Time! (x:1)

- 21/16 Cal Bike

- 12 Burpee Box Jump Overs (24/20)

- 9 Power Snatches (115/80)

** 1-MIN REST between rounds **