STRENGTH : For Quality!

- Work up to 3RM Back Squat,

REST 2-3 MIN Then, 5-MIN EMOM - 1 Rep

Partner WOD : 3 Rounds For Time!

- 400m Team RUN

- 30 Double DB C&J (50s/35s) s(35s/25s)

- 15 Synchro Pull Ups s(2x Synchro Ring Rows)

Rx+(65s/45s) and (Synchro C2B)

STRENGTH : For Quality!

- 15 Power Cleans @ 80%

- 15 Clean High Pulls @ 120%

WOD : 15-MIN AMRAP

- 10 Push Ups +(HSPU)

- 20 Double Unders

- 3 Single Arm DB Snatches (per arm)

Score = Rounds + Reps (DB weight used)

Partner WOD : 4 Rounds For Time!

- Accum. 1500m ROW (synchro pulls)

- 30 Burpees To 12” Target*

*while partner holds deadlift

- 50-40-30-20 Thrusters (105/75)

Rx+: Thruster Ladder @

(105/75) (135/95) (165/115) (195/135)

STRENGTH : Deadlifts For Quality! (x:1)

- 10 Reps @ 60%

- 8 Reps @ 70%

- 6 Reps @ 80%

- 8 Reps @ 70%

- 10 Reps @ 60%

WOD : 15-MIN AMRAP (5:2:4:1:3)

- 1 Power Clean

- 5 Squats

- 10 Box Jump Overs (24/20)

Rx(155/110) Rx+(185/130) S(135/95)

STRENGTH : Push Presses For Quality!

- 2x5 @ 80%

- 2x3 @ 85%

- 2x1 @ 90%

WOD : 3 Rounds For Time!

- 400m RUN

- 8 Snatches (115/80) s(95/65) +(135/95)

- 12 C2B s(Pull Ups) +(BMU)

S+ (115/80) w/ Pull Ups or C2B @ (95/65)