STRENGTH : 5 Rounds E2MOM

- 5 Back Squats ( @ 83% )

HERO WOD : Randy - For Time!

- 75 Snatches (75/55)

Partner Variation : 70-50-30 For Time!

- Snatch Ladder

S(55/40) (75/55) (95/65)

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

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

MUPRH WOD : For Time!

- 1 Mile RUN

- 100 Pull Ups

- 200 Push Ups

- 300 Squats

- 1 Mile RUN

If you have a weighted vest (20/14), wear it!

WOD : 16-MIN AMRAP

- 20 C2B +(10 BMU) s(Pull Ups)

- 30 DB Goblet Squats (50/35) s(35/25)

- 40 Push Ups

- 5 Small Laps (1000m RUN)

- 40 Push Ups

- 30 DB Goblet Squats (50/35) s(35/25)

- 20 C2B +(1:2 BMU) s(Pull Ups)

STRENGTH : 4-MIN AMRAP (starts @ 24)

- Heavy 1 Arm Alternating DB Snatch

WOD : 4 Rounds For Time! (X:3)

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

- 30 WB Russian Twist Taps (same)

- 25 BB Snatches (75/55) +(95/65)

- 20 OH BB Lunges (same)

- 15 Lateral Burpees OTB

** 3-MIN REST After Each Round **

Scaled (14/10) WB (55/40) BB from hang

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)