STRENGTH : 8-MIN E90sec

- 2 Strict Presses w/ 10sec OH Hold @ 75%

WOD : 4 Rounds For Time!

- 20 Push Ups

- 18 Russian KBS (53/35) +(72/53) s(35/26)

- 16 KB Goblet Squats (same)

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

- 12/10 Calorie Row

STRENGTH : 12-MIN EMOM

- 2 Back Squats ( @ 80% )

WOD : For Time! [ 16-MIN CAP ]

4 Rounds of…

- 10 Pull Ups +(10 C2B) s(20 Ring Rows)

- 12 Deadlifts (165/115) +(205/145)

Into 10 Rounds of…

- 4 Lateral Burpees OTB

- 2 Squat Cleans (same) s(135/95)

WOD : 25-MIN AMRAP*

- Snatches (105/75) +(135/95) s(85/60)

*E5MOM complete: ( @ 0, 5, 10, 15, 20 )

- 400m RUN

- 10 T2B +(15 T2B/20 GHD) s(20 Sit Up)

Score = Total Snatches

STRENGTH : 9-MIN EMOM

- 3 Deadlifts ( @ 75% )

WOD : 3 Rounds For Time! (x:1)

- 50 Double Unders

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

- 10 Hang C&J (135/95) +(165/115)

** 1-MIN REST Between Rounds **

Scaled (14/10) WB @ (115/80) BB

STRENGTH : 25 Reps For Quality!

- Hang Squat Clean ( @ 80% )

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

- Left Arm DB Snatches

- Right Arm DB Snatches

- DB Alt Lunges ( per leg )

- DB Goblet Squat

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