STRENGTH : 8-MIN EMOM

- 3 Front Squats ( @ 75% )

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

- 30 Double Unders

- 20 Alt Arm DB Snatches

- 10 Burpee Over The DB & Back

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

STRENGTH : 7 Rounds FQ (x:1)

- 3 Heavy 1-Arm DB Strict Presses

( per arm - 1 min rest after each round )

Partner WOD : 6 Rounds For Time!

- Partner A works on…

15 OH 1-Arm DB Lunges (50/35) +(65/45) s(35/25)

30 Alt Arm DB Snatches (same)

60 Double Unders

- Partner B accum 125/100 Cal Bike

33-MIN WOD : 4 Rounds FS (6:3)

6 Minutes To Complete…

- 10 Hang Squat Cleans (135/95) s(105/75) +(165/115)

- 200m RUN

- 30 WB Target Toss (20/14) s(14/10) +(30/20)

- 40 Walking Lunges

- Then MAX Calorie ROW

** REST 3 MIN After EACH Round **

SCORE = Total Calories

STRENGTH : 15-MIN EMOM

- 1 Tempo Front Squat ( @ 80%)

[ 5 sec down - 5 sec up ]

WOD : 9-15-21 For Time!

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

- Box Jumps (24/20) +(30/24)

- T2B s(2:1 High Knee Raises)

STRENGTH : Hang Power Cleans FQ!

- Build Up to Heavy 2’s

Then complete 7 Rounds of 2

90 sec rest after each set

WOD : 3 Rounds For Time!

- 21 Thrusters (75/55) +(95/65) s(55/40)

- 15 Snatches (same)

- 9 C2B +(BMU) s(Pull Ups)