STRENGTH : 10-MIN EMOM (30s:30s)

- 30sec AMRAP Box Jump Overs

( step down each rep, work on speed )

WOD : 5 Rounds For Time!

- 21 OH Single Arm DB Lunges

- 15 DB Russian Twist Taps

- 9 Deadlifts

DB (50/35) +(65/45) s(35/25)

BB (225/155) +(275/195) s(185/125)

STRENGTH : 10-MIN EMOM

- 2 Reps of 1 & 1/4 Back Squats (75%)

WOD : 9-8-7-6-5–4-3-2-1 For Time!

- Lateral Burpees OTB

- Hang Power Cleans (95/65) s(75/55)

- Thrusters (same) +(115/80)

WOD : 4 Rounds For Time! (x:3)

- 40 Abmat Sit Ups

- 35 WB Shots (20/14) s(14/10)

- 30 Down and Ups

- 25 Hand Release Push Ups s(knees)

- 20 DBall Lunges (100/70) s(70/50)

- 15 DBall Squats (same)

- 10 DBall Over the Shoulder (same)

** 3-MIN REST Between Rounds **

STRENGTH : 7 Rounds For Quality!

- 5 DB Bent Over Lat Rows (per arm)

WOD : 5 Rounds For Time!

- 15 Cal Row

- 12 S2OH (115/80) +(135/95) s(95/65)

- 9 Lateral Burpees OTB

No Racks!

STRENGTH : 12-MIN EMOM

- 2 Pause Back Squats (3 sec @ 75%)

WOD : 12-MIN AMRAP (5:2:5)

- 12 Alt Arm DB Snatches (50/35) +(65/45)

- 10 T2B s(Kipping High Knees)

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

Stepping down required for box jump overs today. Stepping up is ok for scaled at same height. Scaled DB (35/25)