STRENGTH : Front Squats For Quality!

- 10 Reps @ 60%

- 8 Reps @ 70%

- 6 Reps @ 80%

- 4 Reps @ 88%

- 10 Reps @ 60%

WOD : 5 Rounds For Time!

- 12/10 Calorie Air Bike

- 10 Bench Presses (135/85) s(95/60) +(165/100)

- 8 DBall Over The Shoulder (100/70) +(6 Reps @ 150/100)

STRENGTH : 10-MIN EMOM

- 3 HEAVY Alt 1-Arm DB Snatches

WOD : 4 Rounds For Time!

- 200m RUN

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

- 20 Single Arm KB S2OH (same)

- 15 Box Jump Overs (24/20) +(30/24)

Partner WOD : 3 Rounds For Time!

- 50 T2B s(2:1 High Knee Raises)

- 40 WB Shots (20/14) s(14/10)

- 30 Power Cleans (135/95) s(105/75)

- 20 C2B +(Ring MU)

Partner B is Accumulating 180 Cal Row

Alternate After EACH Movement.

( EXCEPT during C2B / MU )

STRENGTH : 5 Rounds For Quality!

- Press Complex ( @ ~90% of Strict )

1 Strict Press into

3 Push Presses into

5 Push Jerks

WOD : 10-MIN AMRAP (4:2:4)

- 40 Double Unders

- 4 Squats Snatches

- 4 Thrusters

s(75/55) s+(95/65) Rx(115/80) +(135/95)

STRENGTH : Back Squats E2MOM

- 5 Reps ( @ 67, 73, 75, 77, 77% )

WOD : For Time!

Buy-In : 42 Deadlifts (225/155) s(155/110) +(275/195)

Into 4 Rounds Of…

- 10 Power Cleans (155/110) s(125/90) +(185/125)

- 16 Lateral Burpees OTB