STRENGTH : 12-MIN EMOM

- 2 Push Jerks ( @ 75% w/ 2 sec HOLD )

WOD : 10-9-8–7-6-5-4-3-2-1 For Time!

- DB Goblet Squats (50/35) +(65/45) s(35/25)

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

- T2B

STRENGTH : 10-MIN EMOM

- 5 Heavy DB Strict Presses

[ Alternate Arms EACH Round ]

WOD : 12-MIN AMRAP (5:2:5)

- 5 Burpee C2B +(Burpee BMU)

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

- 15 Deadlifts (155/110) +(205/145) s(105/75)

Partner WOD : 30-MIN AMRAP

From 0:00-15:00

- 200m RUN

- 10 OHS (95/65) s(75/55) +(115/80)

Alternate Rounds

From 15:00-30:00

- Max Cal Row +(Max Cal Bike)

Partition as Desired

2 SCORES =

- Rounds + Reps

- Total Calories

STRENGTH : 25 Reps For Quality

- Heavy Single Hang Muscle Snatch

( increasing as needed )

WOD : 21-15-9 For Time!

- Power Cleans (95/65) +(115/80)

- Thrusters (same) s(75/55)

REST 3 MIN, THEN…

10 Rounds of…

- 3 Snatches (same)

- 2 Lateral Burpees OTB

STRENGTH : Back Squats, Minimal REST

2-3-5-10-2-3-5-10 ( @ ~70-75% )

WOD : For Time!

- 25 Pull Ups +(C2B)

- 100 Prisoner Lunges

- 25 Tuck Ups +(K2E)

- 100 Prisoner Lunges

- 25 Tuck Ups +(K2E)

- 100 Prisoner Lunges

- 25 Pull Ups +(C2B)