STRENGTH : Front Squats

5-6-7 @ 70%

8-9-10 @ 57%

WOD : 5 Rounds E2MOM

- 9 T2B

- 9 Push Press (115/80) +(135/95) s(95/65)

Then, MAX Calorie Airbike For SCORE

STRENGTH : 20 Rounds E30sec

- Hang Power Cleans ( @ 80% )

WOD : 5 Rounds For Time!

- 15 Snatches (75/55) +(95/65) s(45/35)

- 20 Push Ups

- 25 Double Unders

Partner WOD : 3 Rounds For Time!

- 1000m ROW (partner front rack hold)

- 40 Front Rack Lunges

- 30 Synchro Sit Ups

- 20 Synchro Lateral Burpees OTB

** 5-MIN REST Between Rounds **

s(105/75) Rx(135/95) Rx+(165/115)

STRENGTH : For Quality!

- 5x5 Deadlifts @ 70%

- 30sec of T2B Between Sets

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

- 6 Pull Ups +(C2B)

- 8 DB Thrusters (50/35) +(65/45)

- 10 Box Jumps (24/20) +(30/24) s(35/25)

STRENGTH : Back Squats For Quality!

- 3x5 @ 70%

- 3x3 @ 78%

WOD : For Time!

- 400m RUN

- 60 Deadlifts (155/110) s(115/80) s+(135/95)

- 400m RUN

- 45 Hang Power Cleans (same)

- 400m RUN

- 30 S2OH (same)