STRENGTH : Front Squats FQ!

- 2 Rounds @ 10 Rep Max

Then, 4x5 @ 130% of ^

WOD : 7 Rounds For Time!

- 5 Hang Squat Cleans

- 7 S2OH

- 9 Lateral Burpees OTB

s(95/65) s+(115/80) Rx(135/95) +(165/115)

Partner WOD : 5 Rounds For Time!

- 50 WB Shot Passes* (20/14) +(30/20)

- 40 Double Unders +(Synchro)

- 30 Cal Row / 24 Cal Row

- 20 Burpees (can be done while row)

- 10 Double DB Box Step Overs (24”/20”)

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

* partner without WB must synchro air squat with WB Shot’s squat

STRENGTH : 11-MIN EMOM

- 2 Double Bounce Back Squats (@ 75%)

WOD : 9 Rounds For Time!

- 3 Snatches (135/95) +(155/110) s(105/75)

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

STRENGTH : 5 Rounds For Quality!

- 8 BB Bent Over Rows

- 30sec AMRAP K2E/Kipping High Knees

WOD : 4 Rounds For Time!

- 21 Back Rack Lunges

- 15 OHS

- 9 Lateral Burpees OTB

s(75/55) Rx(105/75) +(135/95)

STRENGTH : 10 Rounds E45sec

- 5 Single Arm DB Strict Press

[ alt arms every round - 5 rounds per ]

WOD : 15-MIN AMRAP

E90sec alternates between

- 9 Deadlifts (225/155) +(275/195) s(165/115)

- 8 Alt Arm Devil Presses (50/35) +(65/45) s(35/25)

Then MAX Cal Row remainder of Round.

Score = Total Cal