STRENGTH : 10-MIN EMOM

- 5 Push Jerks ( @ 60% )

WOD : 19-MIN AMRAP (3:1)

3-MIN To Complete…

- 10/8 Calorie Bike

- 6 DBall Over Shoulder (100/70)

- Then AMRAP of Burpees

REST 1-MIN Between Rounds

SCORE = Total Burpees

WOD will be 5x 3min rounds

Scaled (70/50) +(150/100)

STRENGTH : 12-MIN EMOM

- 2 Power Snatches ( @ 75% )

WOD : For Time!

Buy-In : 10 Alt 1-Arm Devil Presses

Then …

50 Abmat Sit Ups +(PVC Sit Ups)

40 Alt 1-Arm DB Snatches

40 Abmat Sit Ups +(PVC Sit Ups)

30 Alt 1-Arm DB Snatches

30 Abmat Sit Ups +(PVC Sit Ups)

20 Alt 1-Arm DB Snatches

20 Abmat Sit Ups +(PVC Sit Ups)

10 Alt 1-Arm Devil Presses

10 Abmat Sit Ups +(PVC Sit Ups)

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

WOD : 29-MIN AMRAP (5:1)

1-MIN Per Station / 1-MIN REST between rounds

- Push Press (75/55) +(95/65) s(55/40)

- SDLHP (same)

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

- Pull Ups +(C2B) s(Ring Rows 1:1)

- Lateral Burpees OTB

Score = Total Reps (of all 4 Rounds)

Round 1 : 0-5

Round 2 : 6-11

Round 3 : 12-17

Round 4 : 18-23

Round 5 : 24-29

STRENGTH : 10-MIN EMOM

- 4 Back Rack Lunges ( @ 65% )

WOD : 15-MIN AMRAP

- 3 Deadlifts (185/125) s(135/95)

- 5 Push Ups

- 7 Jumping Air Squats

STRENGTH : 5 Rounds E2.5MOM

- 4 Front Squats ( @ 80% )

WOD : 9-8-7-6-5-4-3-2-1 For Time!*

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

* After EACH Round perform…

Rx(5 C2B) +(3 Muscle Ups) s(5 Pull Ups)