STRENGTH : 12-MIN EMOM

- 2 Pause Front Squats

( 2 sec PAUSE @ 75% )

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

- 15/12 Calorie Bike

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

- 9 C&J (135/95) s(105/75) +(165/115)

** 1-MIN REST Between Rounds **

STRENGTH : 6 Rounds E2MOM

- 4 Strict Presses ( @ 80% )

WOD : 12-MIN AMRAP*

- 15 S2OH (95/65) +(115/80) s(75/55)

- 10 T2B

*50 DU E2.5MOM ( @ 0/2:30/5/7:30/10)

WOD : 6 Rounds For Time!

- 400m RUN

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

- 5 Sets of…

2 Lateral Burpee OTB + 1 Power Clean

Rx(155/110) Rx+(205/145) s(115/80)

STRENGTH : Hang Power Snatches FQ!

- 2 Sets of 4 @ 75%

- 3 Sets of 3 @ 80%

- 4 Sets of 2 @ 85%

Partner WOD : 4 Rounds For Time!

- 25 Synchro Sit Ups +(15 T2B Synchro)

- 20 Double DB Lunges

- 15 Synchro Alt Arm DB Snatches

- 10 Wall Walks +(10’ HSW per 1 WW)

s(35/25) w/ 100’ Bear Crawl

Rx(50/35)

Rx+(65/45) w/ 100’ HSW

STRENGTH : 5 Rounds E2MOM

- 5 Deadlifts ( @ 77% )

WOD : 3 Rounds For Time! (x:2)

- 10 Pull Ups +(Muscle Ups)

- 15 Thrusters (105/75) +(135/95)

- 25/20 Calorie Row

** REST 2 MIN After EACH Round **

Scaled Thrusters (75/55)

Scaled Pull Ups (2:1 Ring Rows)

Sub Row for 20/16 Calorie Bike; if needed.