STRENGTH : 10-MIN EMOM

- 2 Strict Presses ( @ 80% )

Partner WOD : 15-MIN AMRAP

- 25 T2B (s: 2x Kipping High Knees)

- 20 Burpee Double DB Deadlifts

- 15 Synchro Alt DB Snatches

- 10 Double DB Lunges (per athlete)

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

WOD : 5 Rounds For Time!*

- 12 Deadlifts

- 9 Hang Power Cleans

- 6 S2OH

- 30 Double Unders

* 1000m/800m ROW Between Rounds

Rx(155/105) +(185/130)

S(105/75) S+(135/95)

[ 35 MIN CAP ]

STRENGTH : 9-MIN EMOM (4:1:4)

- 8 Deadlifts ( @ 55% )

WOD : 17-MIN AMRAP (5:3:4:2:3)

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

- 6 Push Ups

- 3 C2B +(BMU) s(Pull Ups)

STRENGTH : 12-MIN EMOM

- 2 Pause Front Squats ( 3sec @ 75% )

WOD : 3 Rounds For Time!

- 400m RUN

- 30 Tuck Ups +(T2B) s(Sit Ups)

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

- 10 Burpees

STRENGTH : 6 Rounds E2MOM

- Heavy 5 Push Presses

WOD : 19-MIN AMRAP (4:1)

- 10 OH DB Lunges

- 15 Alt Arm DB Snatches

- 20 Box Dips +(Ring Dips)

- 50 Double Unders

Scaled : banded or push ups 1:1

DB : (50/35) +(65/45) s(35/25)