STRENGTH : 5 Rounds For Quality!

- 5 Heavy Bench Presses

- 8 DB Lat Rows (per arm)

WOD : 14-MIN AMRAP

- 10/8 Calorie Bike

- 15 DBall Squats (100/70) +(150/100)

- 25 Sit Ups +(20 GHD Sit Ups)

Partner WOD : 25-MIN AMRAP

- 60 Calorie Row (working same time)

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

- 40 Double DB Thrusters (50/35) s(35/25) + (65/45)

- 30 Double DB Devil Presses (same)

- 20 Synchro 1-Arm OH DB Lunges (same)

STRENGTH : 4 Rounds For Quality! (x:2)

- 6 Strict Presses into ( @ 65% )

- 4 Push Presses into

- 2 Push Jerks

WOD : 10-MIN AMRAP*

- Double Unders For SCORE!

*5 Deadlifts EMOM

s(185/125) Rx(225/155) +(275/195)

STRENGTH : 10 Rounds For Quality! (x:1)

- 1 Hang Snatch into ( @ 75% of OHS )

- 2 Pause OHS w/ 5 sec HOLD each rep

Partner WOD : For Time!

- Row 1500m (partner holds front squat)

- 120 WB shots (partner holds deadlift)

- 90 Hang Power Cleans (partner plank)

- 60 Pull Ups (partner OH hold) +(c2b)

- 30 Synchro Push Ups +(HSPU)

Barbell weight for hold and movements:

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

WB s(14/10) Rx(20/14) +(30/20)

STRENGTH : 10-MIN EMOM

- 2 High Hang Power Cleans ( @ 75% )

- into 2 Front Squats

WOD : 20 Rounds For Time!

- 1 Heavy Squat Clean

- 3 Lateral Burpee OTB

- 5 T2B

S(135/95) Rx(185/125) Rx+(235/165)