STRENGTH : 8 Rounds For Quality!

- 3 Tempo S.G. Deadlifts (@ 1RM Snatch)

[3 sec up, 3 sec down, soft TnG or set down softly and quietly! TnG not a must]

WOD : For Time

- 21 Calorie Row

- 21 Alt Arm DB Squat Cleans

- 21 Calorie Row

- 21 Alt Arm DB Devil Presses

- 15 Calorie Row

- 15 Alt Arm DB Squat Cleans

- 15 Calorie Row

- 15 Alt Arm DB Devil Presses

- 9 Calorie Row

- 9 Alt Arm DB Squat Cleans

- 9 Calorie Row

- 9 Alt Arm DB Devil Presses

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

STRENGTH : 14-MIN EMOM (30s:30s)

[ ODD ] : Pull Ups/C2B/BMU/RMU

[ EVEN ] : Double Unders

WOD : 4 Rounds For Time!

- 20 WB Target Toss (20/14) +(30/20)

- 15 Hang Snatches (75/55) +(95/65)

- 10 OH Lunges (same)

STRENGTH : 10-MIN EMOM

- 2 Hang Squat Cleans ( @ 80% )

WOD : 12-MIN AMRAP*

- 5 Deadlifts

- 10 T2B

- 15 Push Ups

*RUN 200m E3MOM @ 0/3/6/9

s(155/110) s+(185/130)

Rx(225/160) +(275/195)

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

- 3 Heaving Snatch Balances

( REST 1 MIN after each set )

WOD : 5 Rounds For Time!

- 25 Hang Power Cleans*

- 50-40-30-20-10 Double Unders

s(75/55) Rx(95/65) +(115/80)