STRENGTH : Accumulate 4-MIN of…

- Hollow Hold (in shortest amount of time possible)

Partner WOD : For Time!

- 80 Hang Power Cleans

- 50 DBall Lunges

- 60 S2OH

- 30 DBall Over The Shoulder

- 40 Snatches

- 40 Hang Power Cleans

- 50 DBall Lunges

- 30 S2OH

- 30 DBall Over The Shoulder

- 20 Snatches

STRENGTH : 6 Rounds E90sec

- 4 Push Jerks ( @ 77% )

WOD : 14-MIN AMRAP

- 20/16 Cal Row

- 20 Push Ups +(HSPU)

- 20 Alt 1-Arm Hang DB Squat Cleans

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

STRENGTH : 5 MIN For Quality! (1:1)

- Air Bike Sprint Intervals

WOD : 5 Rounds For Time!

- 10 Alt 1-Arm Devil Presses (50/35) +(65/45)

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

- 30 Abmat Sit Ups

STRENGTH : 10-MIN EMOM (50s:10s)

- 3 Deadlifts ( @ 70% )

- Then AMRAP of Double Unders

WOD : 45 C2B For Time! (3:1) [19-MIN CAP]

- 9 S2OH (135/95) +(155/110) s(115/80)

- 6 Snatches (same)

- Max Unbroken C2B +(30 Bar MU) s(45 Pull Ups)

STRENGTH : 10-MIN AMRAP

- Sets of 2 Back Squats ( @ 85% )

Partner WOD : 16-MIN AMRAP

- Max Unbroken Complex of…

2 Hang Power Cleans into

2 Front Rack Lunges

- While Partner B Rows for Calories, then

SWITCH. 400m Team RUN and repeat.

Score = Total Complex Completed + Cal

————————————————————

Rx+(165/115)

Rx (135/95)

Scaled (115/80)