STRENGTH : 10-MIN EMOM

- 2 High Hang Squat Snatch ( @ 75% )

WOD : 9-15-21 For Time!

- Calorie Row

- Deadlifts (225/155) +(275/195) s(185/125)

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

STRENGTH : 4 Rounds AFAP (x:2x)

Rx : Row 20/16 cal or Bike 15/12 cal

Rx+ : Row 25/20 cal or Bike 20/16 cal

Spencer Kerr, Age 31

12/08/92 - 05/05/24

Partner WOD : 8 Rounds FT!

- 12 S2OH

- 5 Synchro Pull Ups +(C2B)

- 5 Synchro T2B

- 24 Front Squats

- 31 Double Unders

S(95/65)

S+(115/80)

Rx(135/95)

Rx+(165/115)

STRENGTH : 8 Rounds FQ (x:60s-90s)

- 4 Rounds of 2 Push Jerks (80%-85%)

- 4 Rounds of 1 Push Jerk (90%-95%)

WOD : For Time!

- 40/32 Cal Bike

- 80 Burpees to Target

- 120 Squats to Target

- 160 Double Unders

WOD : 4 Rounds For Time!

- 15 Hang Power Cleans (95/65)

- 15 Push Ups +(HSPU) ++(strict)

- 200m RUN

- 10 Thrusters (same) s(75/55) +(115/80)

- 10 Pull Ups +(C2B) ++(5 BMU)

- 200m RUN

STRENGTH : 5 Rounds E2.5MOM

- 5 Back Squats ( @ 75% )

[ quick pause at the bottom of each rep ]

WOD : 5 Rounds For Time!

- 12 T2B

- 11 Alt Arm DB Snatches

- 10 Single Arm OH DB Lunges (any arm)

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