STRENGTH : 15-MIN EMOM

MIN 1 : DBall Hold (100/70) +(150/100)

MIN 2 : 10 T2B +(15 T2B)

MIN 3 : REST

WOD : For Time!

- 400m RUN

- 10 Squat Clean Ladder (115/80)

- 20 Lateral Burpees OTB

- 400m RUN

- 8 Squat Clean Ladder (135/95)

- 16 Lateral Burpees OTB

- 400m RUN

- 6 Squat Clean Ladder (155/110)

- 12 Lateral Burpees OTB

- 400m RUN

- 4 Squat Clean Ladder (175/125)

- 8 Lateral Burpees OTB

- 400m RUN

- 2 Squat Clean Ladder (195/140)

- 4 Lateral Burpees OTB

Partner WOD : 30 Rounds For Time!

- 4 HSPU +(SHSPU) s(2 Wall Walks or 4 Burpee Broad Jumps)

- 3 Deadlifts (225/155) +(315/220) s(DBall Lunges per leg 70/50)

- 2 C2B +(RMU) s(Pull Ups)

- 1 Power Snatch (135/95) +(155/105) s(115/80)

STRENGTH : 10-MIN EMOM

- 5 Back Squats ( @ 60% )

WOD : 19-MIN AMRAP (3:1:3:1:3:1:3:1:3)

- 10 Cal Echo Bike

- 15 Hang C&J (95/65) +(115/80) s(75/55)

- 20 Box Jump Overs (24/20) +(30/24)

- 25 Push Ups

STRENGTH : 8 Rounds (x:1)

- 3 Strict Presses ( @ 78% )

WOD : 17-MIN AMRAP (5:1:5:1:5)

- 20 Thrusters (75/55) +(95/65) s(55/40)

- 15 SDLHP (same)

- 10 Lateral Burpees OTB & Back

WOD : For Time! [15-MIN CAP]

25/20 Cal Row

50 Double Unders s(30)

25 T2B s(Kipping High Knees)

25/20 Cal Row

50 Double Unders s(30)

20 Pull Ups +(C2B) s(Jumping C2B)

25/20 Cal Row

50 Double Unders s(30)

15 C2B +(BMU) s(Pull Ups)

STRENGTH : For Quality!

- 2 Hang Power Cleans

( 2 sec pause @ catch )

5 sets @ 75%

4 sets @ 80%

3 sets @ 85%

2 sets @ 90%

1 set @ 95%