STRENGTH : 14-MIN (4:1:4:1:4)

- 4 MIN EMOM of 3’s @ 75%

- 4 MIN EMOM of 2’s @ 82.5%

- 4 MIN EMOM of 1’s @ 90%

WOD : For Time!

- 20-16-12-8-4 Cal Row

- 10-8-6-4-2 C&J (135/95) +(165/115) s(105/75)

- 10-20-30-40-50 DU

WOD : 40-MIN AMRAP (18:4:18)

18-MIN AMRAP of…

- 240m RUN

- 5 Thrusters (115/80) +(135/95) s(95/65)

- 5 Pull Ups +(strict) s(2x ring rows)

REST 4-MIN

Then 18-MIN AMRAP of…

- 240m RUN

- 5 Deadlifts (185/130) +(225/160) s(155/110)

- 5 HSPU +(strict) s(2x Push Ups)

STRENGTH : 20 Reps For Quality!

- Heavy High Hang Squat Cleans

( Singles and increasing )

WOD : 13-MIN AMRAP

( Ascending Ladder by 1 )

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

- T2B s(Kipping High Knees)

WOD : For Time!* (4:1)

800m-600m-400m-200m ROW

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

20-15-10-5 Alt Arm Devil Presses (50/35) s(35/25)

*30 Prisoner Lunges After Each Round

STRENGTH : Push Presses For Quality!

- 3x5 @ 75% ( @ 0/1/2 ) EMOM

- 5x3 @ 80% ( @ 4/5:30/7/8:30/10 ) E90s

Partner WOD : 4 Rounds For Time!

- 200m RUN Together

- 30 Lateral Burpees OTB*

- 20 Barbell Squats (165/115) +(205/145)

- 30 Deadlifts (same) s(135/95)