STRENGTH : 13-MIN EMOM

- 3 Slow and Controlled Clean Grip Hook Grip Deadlifts ( @ 55% of Deadlift )

WOD : 14-MIN AMRAP (6:2:6)

- 6 Pull Ups +(C2B)

- 12 WB Shots (20/14) +(30/20)

- 24 Double Unders

Option A: For Time!

- 50 Burpee Pull Ups

* 5 MIN REST *

- 50 Burpee Box Jump Overs (24/20)

* 5 MIN REST *

- 50 Bar Facing Burpees

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Option B: For Time!

- 15 Burpeer Pull Ups

- 30 Calorie Erg

- 10 Burpee Pull Ups

- 15 Calorie Erg

-  5 Burpee Pull Ups

* 2 MIN REST *

- 15 Burpee Box Jump Overs (24/20)

- 30 Calorie Erg

- 10 Burpee Box Jump Overs (24/20)

- 15 Calorie Erg

-  5 Burpee Box Jump Overs (24/20)

* 2 MIN REST *

- 15 Bar Facing Burpees

- 30 Calorie Erg

- 10 Bar Facing Burpees

- 15 Calorie Erg

-  5 Bar Facing Burpees

Partner WOD : 4 Rounds For Time!

- 24/20 Cal Echo Bike

- 24 Box Jump Overs (24/20) s(step)

- 24 Double DB Bench Press (50/35) s(35/25) +(70/50)

- 24 Box Jump Overs (24/20) s(step)

STRENGTH : Back Squats FQ!

6 Reps @ 65%

5 Reps @ 70%

4 Reps @ 75%

3 Reps @ 80%

8 Reps @ 60%

STRENGTH : Strict Presses For Quality!

- 8 Reps @ 75%

- 6 Reps @ 80%

- 4 Reps @ 85%

- 2 Reps @ 90%

WOD : 4 Rounds For Time!

- 5 Deadlifts ( 75% )

- 10 Lateral Burpees OTB

- 15 T2B

Score = Time (Weight)

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%