STRENGTH : 5 Rounds For Quality!

- 5 Bench Presses ( @ 75% )

- into Max Effort DBall Hold (150/100) +(200/150)

WOD : Death By…

- Thrusters s(75/55) Rx(95/65) +(115/80)

STRENGTH : Back Squats FQ!

3-3-3-3 @ 80%

2–2-2 @ 85%

1-1 @ 90%

WOD : 4 Rounds For Time!

- 40 Double Unders

- 30 Single Arm DB S2OH

- 20 DB Box Step Overs @ (24”/20”)

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

S2OH w/ DB can be completed with either arm. Switching is not required.

WOD : 25-MIN AMRAP

- 500m ROW

- 10 KBS (53/35) +(72/53) s(35/26)

- 15 Pull Ups +(C2B) s(30 Ring Rows)

- 20 Push Ups +(HSPU) s(Knee HRPU)

STRENGTH : For Quality!

- 15 Snatch High Pulls ( @ 110% )

- 15 Clean High Pulls ( @ 110% )

WOD : 13-MIN AMRAP (4:1:3:1:4)

- 10 WB Shots (20/14) +(30/24)

- 15 Alt DB Snatches (50/35) +(65/45)

- 20 Abmat Sit Ups +(Tuck Ups)

Scaled (14/10)WB (35/25)DB

STRENGTH : For Quality!

- Find 1RM Push Press

Partner WOD : 20-MIN AMRAP

- 20 T2B

- 9 Power Cleans

- 11 Front Squats

- 200.1m Team RUN

s(115/80) Rx(155/110) +(205/145)