STRENGTH : For Quality!

- Work up to 1RM Hang Squat Clean

Then, 5-MIN EMOM - 1 Rep @ 90%

WOD : 3 Rounds For Time! (x:2)

- 5 Power Cleans

- 13 Shuttle Sprints (24’ down and back)

- 5 Power Cleans

- 13 Bar Facing Burpees

** REST 2 MIN After EACH Round **

Rx(185/130) Rx+(225/160)

S(135/95) S+(165/115)

Tabata This! WOD : 24 MIN (4:1)

** 8 Rounds EACH : 1 MIN REST **

- Calorie Bike

- Alt Arm DB C&J

- Goblet Squats

- Lateral Burpees OTdb

- Jumping Lunges

Can be done in any order

Rx(50/35) Rx+(65/45) S(35/25)

STRENGTH : 8 Rounds AHAP! (x:1)

- 5 Seated DB 1-Arm Z-Press (per arm)

WOD : 15-MIN AMRAP

- 300m ROW

- 30 Double Unders

- 6 Deadlifts

s(205/145) Rx(250/175) +(315/220)

STRENGTH : 8 Rounds E90sec

- 3x 1 and 1/4 Back Squats ( @ 75% )

Partner WOD : 14-MIN AMRAP

- 30 Hang Power Cleans (115/80)

- 30 Thrusters (same)

- 30 Pull Ups +(C2B)

s(75/55) s+(95/65) Rx+(135/95)

STRENGTH : 10-MIN EMOM

- 2 Push Presses ( @ 75% ) into

- 2 Push Jerks

WOD : 15-MIN AMRAP (3:1:3:1:3:1:3)

- 3 Snatches (115/80) +(135/95)

- 6 Deadlifts (same) s(95/65)

- 9 Prisoner Lunges