STRENGTH : 10-MIN EMOM

- 3x 3sec Back Squats ( @ 70% )

Partner WOD : 6 Rounds For Time!

- 15 Synchro Alt Arm DB Snatch

- 12 Pull Ups +(6 BMU)

- 9 Synchro Burpees

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

STRENGTH : 10-MIN EMOM

- 2 Push Presses ( @ 80% )

WOD : 12-MIN AMRAP (x:1)

- 7 Deadlifts

- 7 Hang Power Cleans

- 7 Front Squats

** REST 1 MIN **

s(115/80) Rx(135/95) Rx+(155/110)

STRENGTH : 12-MIN EMOM

- 2 Tempo Pause Back Squats @ 75%

[ 2 Sec Down - 5 Sec Pause @ Bottom ]

WOD : 14-MIN AMRAP

- 10/8 Calorie Bike

- 20 WB Shots (20/14) s(14/10) +(30/20)

- 30 WB Russian Twist Taps (same)

STRENGTH : 5 Rounds For Quality!

- 5 Slow and Controlled S.G Deadlifts

( @ 80% of 1RM Snatch )

WOD : 12-MIN AMRAP (5:2:5)

- Max Double Unders For SCORE

Buy-In:

[ ODD ] : 12 Alt Single Arm DB Snatches

[ EVEN ] : 6 DB Box Step Overs (24”/20”)

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

S(35/25) S+(40/30)

WOD : 4 Rounds For Time! (x:3)

- 30/24 Calorie Row

- 25 Push Ups

- 20 OHS

- 15 OH Lunges

** 3-MIN REST Between Rounds **

s(75/55) Rx(105/75) +(135/95)