STRENGTH : 5 Rounds FQ (x:90s)

- 5 Deadlifts ( @ 75% )

REST 90sec after each round

WOD : 15-MIN AMRAP (3:1:3:1:3:1:3)

- 2 Alt DB Snatches (65/45) +(85/60)

- 4 F.Rack DB Lunges (same) s(50/35)

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

Partner WOD : 100-80-60-40-20 FT!

- Calorie Row (partner holds plank)

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

- WB Russian Twist Passes (same)

- US KBS (53/35) +(72/53) s(35/26)

Target ~ 45MIN

STRENGTH : 8 Rounds For Quality!

- 2 Pause Back Squats

[ 3 second Pause @ 80% ]

WOD : 12-MIN AMRAP*

*RUN 200m E3MOM, then AMRAP of…

- 10 Alt Arm Devil Presses

- 50 Double Unders

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

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)