STRENGTH : 12-MIN AMRAP

- 5 Quiet TnG Tempo Deadlifts

( 5 Sec Up - 5 Sec Down )

WOD : For Time!

- 27/22 Calorie Row

- 27 Single Arm DB Thrusters (50/35)

- 27 Box Jumps (24/20)

- 21/17 Calorie Row

- 21 Single Arm DB Thrusters (50/35)

- 21 Box Jumps (24/20)

- 15/12 Calorie Row

- 15 Single Arm DB Thrusters (50/35)

- 15 Box Jumps (24/20)

- 9/7 Calorie Row

- 9 Single Arm DB Thrusters (50/35)

- 9 Box Jumps (24/20)

STRENGTH : 5 Rounds E2MOM

- 5 Pause Back Squats

( 2 sec Pause at 70% )

WOD : 14-MIN AMRAP (4:1:4:1:4)

- 50 Double Unders

- 15 Snatches (75/55)

- 10 Pull Ups +( 5 Muscle Ups )

Strength : 10 Rounds FQ!

- 5 Front Rack Dips

( @ 1RM Front Squat )

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

- Push Jerks (155/105) +(185/125)

- Toes To Bar

STRENGTH : 10-MIN E2MOM

- 10 Strict Presses ( @ 60% )

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

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

Then Max Squat Cleans (115/80) +(155/105)

Score = Total Squat Cleans

STRENGTH : 4 Rounds E2.5MIN

- 10 Unbroken Deadlifts ( @ 70% )

( with max hold at top of last rep )

WOD : 3 Rounds For Time!

- 500m ROW

- Then 3 Rounds of...

- 3 Power Cleans (135/95) +(155/105)

- 3 Front Squatss (135/95) +(155/105)

- 3 Push Jerks (135/95) +(155/105)