STRENGTH : 20 Reps For Quality!

- Heavy Single Hang Muscle Snatches ( increasing )

WOD : 13-MIN AMRAP (5:3:5)

In 5 MIN, complete…

- 40 Deadlifts (135/95) +(155/110)

- Then Box Jump Overs For SCORE (24/20) +(30/24)

** REST 3 MIN **

In 5 MIN, complete…

- 20 Power Cleans (same) s(115/80)

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

SCORE = Total BJO & WB ShotS

Partner WOD : For Time!

- 1000m ROW (simultaneously)

- 100 Double Unders +(Synchro)

- 50 Thruster Ladder

- 1000m ROW

- 80 Double Unders

- 40 Thruster Ladder

- 1000m ROW

- 60 Double Unders

- 30 Thruster Ladder

- 1000m ROW

- 40 Double Unders

- 20 Thruster Ladder

- 1000m ROW

- 20 Double Unders

- 10 Thruster Ladder

Echo Bike sub (60/48) Cal

Rx

(95/65)

(115/80)

(135/95)

(155/110)

(175/125)

Rx+

(115/80)

(135/95)

(155/110)

(175/125)

(195/140)

Scaled

(45/35)

(65/45)

(85/60)

(105/75)

(125/90)

@ Rx+ synchro 100-80-60-40-20

Otherwise 1 person working at a time to accumulate that rep scheme

STRENGTH : Deadlifts For Quality!

- 4-4-4 @ 75%

- 3-3-3 @ 80%

- 2-2-2 @ 85%-88%-91%

WOD : 21-15-9 For Time!

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

- Pull Ups +(C2B)

Scaled (35/25)

2:1 Ring Rows

STRENGTH : 11-MIN EMOM

- 2 Pause F.Squat ( 5sec Pause @ 75% )

WOD : 4 Rounds For Time! (x:1)

- 10 T2B +(20 T2B)

- 20 F.Rack Lunges (95/65) +(115/80) s(75/55)

- 30 S2OH (same)

** 1-MIN REST After EACH Round **

WOD : For Time!

- 15 Back Squats (185/130) +(225/160)

200m RUN

- 15 Back Squats (same) s(145/100)

200m RUN

- 20 Deadlifts (same)

200m RUN

- 20 Deadlifts (same)

200m RUN

- 25 Alt 1 Arm DB Snatch (50/35) +(65/45)

200m RUN

- 25 Alt 1 Arm DB Snatch (same) s(35/25)

200m RUN

- 30 Pull Ups +(15 Muscle Ups)

200m RUN

- 30 Pull Ups +(15 Muscle Ups)

200m RUN