STRENGTH : 10-MIN EMOM

- 2 Hang Power Cleans

( @ 80% with pause at catch )

WOD : 12-MIN AMRAP (4:2:3:1:2)

- Max T2B For Score!*

* 11 Thrusters EMOM for 4 MIN

* 8 Thrusters EMOM for 3 MIN

* 5 Thrusters EMOM for 2 MIN

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

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

S (55/40) (75/55) (95/70)

No Racks. No Skipping Rounds.

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)