WOD : 30-MIN AMRAP

-  5 OHS (115/80) s(95/65) +(135/95)

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

- 15 Push Ups s(Knee Push Ups)

- 200m ROW

STRENGTH : Deadlifts For Quality!

- 2x10 @ 60%

- 2x8 @ 67.5%

- 2x6 @ 75%

- 2x4 @ 82.5%

- 2x2 @ 90%

WOD : 12-MIN AMRAP

- 5 Snatches

- 10 Lateral Burpees OTB

- 15 Air Squats

- 30 Double Unders

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

WOD : 4 Rounds FT!  [16-MIN CAP]

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

- 11 Thrusters (same)

- 10 C2B +(5 BMU)

s(Pull Ups or 2x Jumping C2B) @ (75/55)

STRENGTH : 10-MIN EMOM

- 2 Push Presses ( @ 80% )

STRENGTH : 13-MIN EMOM

- 2 Reps of 1 and 1/4 Front Squat (@ %77)

WOD : 3 Rounds For Time!

- 50 Squats

- 14 C2B +(7 BMU) s(14 Pull Ups)

- 10 Hang P. Cleans (120/85) +(135/95)

Scaled (105/75) w/ Pull Ups

S+ (120/85) w/ Pull Ups

Partner WOD : For Time!

-1000m Partner ROW

50 Double DB Snatches or Synchro

-1000m Partner ROW

50 Double DB C&J or Synchro

-1000m Partner ROW

50 Double DB Devil Press or Synchro

-1000m Partner ROW

80 Box Jump Overs or 40 Synchro

-1000m Partner ROW

All dumbbell movements will be either

Option 1: Synchronized Single DB (any arm)

Option 2: Double DB (partitioned)