STRENGTH : 12-MIN EMOM

- 2 Reps of… 1 and 1/4 Back Squat @ 75%

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

- 2 C&J (165/115) +(205/145)

- 10 Jumping Lunges

- 20 Double Unders

S(105/75) S+(135/95)

STRENGTH : Deadlifts For Quality!

1 Set of 10 @ 60%

2 Sets of 8 @ 70%

2 Sets of 6 @ 75%

2 Sets of 4 @ 80%

WOD : 6-9-12-9-6 For Time!

- Lateral Burpees OTB

- Front Squats (155/110) +(185/130)

- Pull Ups +(C2B) s(Ring Rows 2:1)

STRENGTH : Hang Power Cleans

- 12 Reps ( E30sec @ 80% )

[ 2 min to increase weight ]

- 6 Reps ( E45sec @ 85% )

[ 2 min to increase weight ]

- 3 Reps ( EMOM @ 90% )

WOD : For Time!

Buy-In : 40 Plate Russian Twist Taps

6 Rounds of…

- 15 Plate Rotations (35/25) +(45/35) s(25/20)

- 15 Push Ups

Buy-Out : 40 Plate Russian Twist Taps

STRENGTH : Front Squats For Quality!

- 2 Sets of 5 @ 70%

- 1 Set of 5 @ 75%

- 2 Sets of 3 @ 80%

- 1 Set of 3 @ 85%

- 1-1-1 @ 90% and increasing each set

WOD : 5 Rounds For Time!

- 12 T2B

- 10 DB Box Step Overs (50/35) @ (24/“/20”)

- 8 Alt Arm Devil Presses (same)

Rx+(65/45)

S (35/25)

Partner WOD : 30 MIN AMRAP*

*E5MOM Row 500m starting at 0:00

0:00-15:00

- 8 Synchro Burpees OTB

- 16 Clusters

- 50 Double Unders

15:00-30:00

- 8 Synchro Burpees OTB

- 16 Snatches

- 50 Double Unders

Rx(115/80)

Rx+(135/95)

S(95/65)