STRENGTH : 5 Rounds For Quality!

- 5 Deadlifts ( 3 @ 75% / 2 @ 80% )

WOD : 14-MIN AMRAP (6:2:6)

Ascending Ladder of… ( by 1 )

- Push Ups +(HSPU)

- Air Squats +(Pistols)

- Snatches (75/55) +(95/65) s(55/40)

WOD : 25 MIN AMRAP*

- 10 Alt Arm Devil Presses

- 10 T2B

- 20 DB Russian Twist Taps

- 20 Jumping Lunges

* 400m RUN E5MOM ( @ 0/5/10/15/20 )

DB weight of choice

STRENGTH : 30 Reps E45sec

- 1 Hang Muscle Snatch (increasing)

Partner WOD : 8 Rounds For Time!

- 30 Double Unders +(60 DU)

- 20 Deadlifts (135/95) +(165/115) s(105/75)

- 10 S2OH (same)

Partner 1 : Accumulates 2k ROW

Partner 2 : Does 1 Round of WOD

After 2K Row is complete, athletes may partition remainder of reps as desired.

STRENGTH : 12-MIN EMOM

- 2 Double Bounce Back Squat (@ 80%)

WOD : 10 Rounds For Time!* [20-MIN CAP]

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

- 6 Thrusters (95/65) +(115/80) s(75/55)

- 6 Front Rack Lunges (same)

*6 Box Jump Overs E2MOM starting @ 0:00

Box Height (24/20) +(30/24)

Scaled step overs OK w/ Pull Ups

If Jump Overs AND Pull Ups = S+

STRENGTH : 25 Reps For Quality!

- Banded Clean High Pulls ( @ 100% of 1RM )

Partner WOD : 4 Rounds (EACH) For Time!

Athlete 1 : Completes Part A

- 10 Double DB Squat Cleans

- 15 Double DB Bench Presses

Athlete 2 : Completes Part B

- 20/16 Calorie Bike

Switch when both complete.

Rx(50/35)

S(25/15)

S+(35/25)