WOD : 4 Rounds For Time!

- 40 Double Unders +(60 Reps)

- 12 Unbroken Deadlifts

- 12 Pull Ups +(6 BMU)

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

STRENGTH : 10-MIN EMOM

- 2 Push Presses or Jerks ( @ 80% )

STRENGTH : Front Squats For Quality!

8-8 @ 60%

5-5-5 @ 75%

2-2-2-2 @ 90%

Partner WOD : 14-MIN AMRAP

Partner A Completes 21 Cal Row

Partner B Competes 15 Alt Arm DB Snatches and 9 T2B

Then switch. After each partner does both sections, 1 round is completed.

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

Score = Total Rounds + Reps

(Each round has possible of 90 reps)

STRENGTH : 12-MIN EMOM

- 2 Hang Power Cleans w/ 3 sec pause on catch @ 75%

WOD : 10-9-8-7-6-5-4-3-2-1 FT!

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

- Burpees OTB and Back!

WOD : For Time!

5 Rounds of…

15 Burpees

25 WB Sit-up s(Abmat Sit Ups) (20/14)

35 Jumping Lunges

Rest 5 MIN, then

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

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

500m-400m-300m-200m-100m RUN

RENTON Runs will be

2 Big

1 Big and 1 Small

2 Small

1 Big

1 Small

STRENGTH : 10-MIN EMOM

- 3 DB Push Jerks (per arm)

WOD : For Time!

Buy-In : 40/32 Cal Echo Bike

21-15-9 of…

• Power Snatch (95/65) +(115/80) s(75/55)

• 2x Push Ups +(1:1 Strict HSPU)

Buy-Out : 1000m ROW