STRENGTH : 11-MIN EMOM

- 2 Pause Back Squats ( 5 sec @ 75% )

Partner WOD : 40-30-20-10 For Time!*

- S2OH Ladder

- C2B s(Pull Ups) +(1:2 BMU)

*100 DU After Each Round

s(95/65) (115/80) (135/95) (155/110)

Rx(115/80) (135/95) (155/110) (175/125)

Rx+(135/95) (155/110) (175/125) (195/140)

STRENGTH : 5 Rounds For Quality!

- 5 Heavy Front Squats

WOD : For Time!

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

Then 27-21-15-9 of…

- Push Presses (95/65) s(75/55) +(115/80)

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

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

WOD : For Time!

500m-400m-300m-200m-100m ROW

5-4-3-2-1 Small Laps

50-40-30-20-10 WB Shots (20/14) +(30/20) s(14/10)

50-40-30-20-10 Walking Lunges

*60 Shoulder Taps +(30’HSW) s(from knees) @ end of EACH round.

STRENGTH : E2.5min for 5 Rounds

- 3 Strict Presses ( @ 75% )

- 4 Push Presses

- 5 Push Jerks

Partner WOD : 15-MIN AMRAP

- 20 Pull Ups +(C2B)

- 30 Snatches (75/55) +(95/65)

- 40 Box Jump Overs (24/20) (step down)

STRENGTH : 12 Reps - E90sec

- Squat Clean (@ 75% of F.Squat 1RM)

WOD : 5 Rounds For Time!

25-20-15-10-5 T2B s(2x Sit Ups)

20-16-12-8-4 Lateral Burpees OTB

15-12-9–6-3 Deadlifts (225/160) +(275/195) s(185/130)