WOD : 30-MIN AMRAP*

- 20 Air Squats

- 10 Hang Power Cleans (115/80) +(135/95)

- 20 Sit Ups +(10 T2B)

- 10 S2OH (same) s(95/65)

- 20 Push Ups

- 10 Front Squats (same)

*RUN 200m @ 0/5/10/15/20/25

STRENGTH : 10-MIN EMOM

- 5 Strict Presses ( @ 60% )

WOD : 5 Rounds For Time!

- 440m ROW

- 10 Box Jumps (30/24) s(24/20)

- 10 Deadlifts (275/195) s(225/155) +(315/220)

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

STRENGTH : Back Squats For Quality!

- 3 sets of 5 @ 75%

- 3 sets of 3 @ 80%

- 1-1-1 @ 85-87.5-90%

[ Minimal rest between sets, 12 min cap ]

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

- 5 Burpee Pull Ups +(Burpee BMU)

- 10 Alt 1-Arm DB Snatches

- 15 1-Arm OH DB Lunges

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

STRENGTH : 9-7-5-3 For Quality!

- Hang Power Cleans/Snatches

[ increasing 75% - 80% - 85% - 90% ]

HERO WOD : Paul’ish - 5 Rounds FT!

- 50 Double Unders (s: 25 DU)

- 35 Sit Ups or High Knees +(K2E)

- 6 Wall Walks +(36’ HSW) (s: Bear Crawl)

STRENGTH : 6 Rounds E2MOM

- Press Complex ( @ 75% of Strict )

[ 3 Strict into 2 Push into 1 Jerk ]

Partner HERO WOD : Laura - 21 MIN AMRAP

- 30 Cal Row

- 20 Lateral Burpees Over The Rower

- 10 Power Cleans (155/105) s(95/65) s+(125/85)