WOD : 12-MIN AMRAP*

- C&J (135/95) s(115/80)

*1 Round of Cindy E90sec s(E2MOM) +(EMOM)

SCORE = Total C&J

STRENGTH : Hang Power Cleans FQ!

- 8 Reps @ 75%

- 6 Reps @ 80%

- 4 Reps @ 85%

- 2 Reps @ 90%

Partner WOD : 28-MIN AMRAP (8:2)

8-MIN AMRAP of…

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

While partner Row for Calories

REST 2 MIN

8-MIN AMRAP of…

- 20 OH Plate Lunges (35/25) s(25/20) +(45/35)

While partner Ski for Calories

REST 2 MIN

8-MIN AMRAP of…

- 10 Burpee BJO (24/20) s(step) +(30/24)

While partner Echo Bike for Calories

STRENGTH : 10-MIN EMOM

- 20sec AMRAP of Pull Up Variation

(Jumping C2B, kipping, butterfly, strict, C2B, etc)

WOD : 10 Rounds For Time! *

- 6 Deadlifts (135/95) +(155/110)

- 5 Hang Power Cleans (same) s(95/65)

- 4 S2OH (same) s+(115/80)

* 250m ROW E3MOM starting at 0:00

[ 15-MIN CAP ]

STRENGTH : Back Squats For Quality!

5-5-5 @ 75%

3-3-3 @ 80%

1-1-1 @ 85%

Partner WOD : For Time!

100-80-60-40-20 DU

10-8-6-4-2 C&J (165/115) +(205/145) s(135/95)

50-40-30-20-10 Synchro SU +(1:2 Synchro T2B)

STRENGTH : 10-MIN EMOM

- 5 Strict Presses ( @ 60% )

WOD : 3 Rounds For Time!

- 400m RUN

- 30 Alt Arm DB Snatch (50/35) s(35/25)

- 15 Pull Ups s(2x Ring Rows)