STRENGTH : 5 Rounds E2MOM

- 5 Snatch Grip Deadlifts

( slow and controlled @ 120% of snatch )

Partner WOD : 3 Rounds For Time!

- 200m Team Run

- 20 C2B +(synchro) s(Pull Ups)

- 40 BJO (24/20) +(30/24) s(step overs)

- 80 Double Unders

- 30-20-10 S2OH Ladder

S (95/65) (115/80) (135/95)

Rx (115/80) (135/95) (155/110)

Rx+ (135/95) (155/110) (175/125)

STRENGTH : Hang Power Cleans (x:1)

4-4-4-3-3-3-2-2-2 (75% and increasing)

WOD : 3 Rounds For Time!

- 21 K2E s(Kipping High Knees)

- 18 Front Squats (135/95) s(115/80)

- 15 Lateral Burpees OTB s(SHSPU)

STRENGTH : 5 Rounds For Quality!

- 5 Deadlifts ( @ 80% )

Partner WOD : 5 Rounds For Time!

- 50 Synchro Walking Lunges

- 30 Box Jumps (24/20)

- 10 Wall Walks

Rx+

- 50 Synchro Walking Lunges

- 200m Team RUN w/ DBall (each @ 100/70)

- 10 Wall Walks into Wall Facing HSPU

WOD : For Time and Load!

- 600m RUN

- 40-30-20-10 WB Shots (20/14) s(14/10)

-  4-3-2-1 Power Cleans (Athlete’s Choice)

STRENGTH : For Quality!

Work up to 1RM Push Press

Then complete 15 Push Jerks @ same

WOD : 14-MIN AMRAP

- A.L. T2B

- A.L. Pull Ups +(C2B)

- A.L. Single Arm Heavy DB Snatch

- 10 +(20) DU @ end of EACH round