STRENGTH : Pause Back Squats (x:2)

- 5 Reps @ 55%

- 4 Reps @ 60%

- 3 Reps @ 65%

- 3 Sets of 2 Reps @ 70%

( 2sec Pause in deep bottom of squat )

WOD : For Time! (2:1)

25-20-15-10-5 of… +(40-30-20-10)

- Calorie Row

- Burpees OTRower

- T2B s(Kipping High Knees)

[ 20-MIN CAP]

STRENGTH : 10-MIN EMOM

- 2 Push Presses ( @ 82.5% )

WOD : For Time!

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

- 50 Double Unders +(90 Reps)

- 400m RUN

- 15 Snatches (same) s(95/65)

- 50 Double Unders +(90 Reps)

- 400m RUN

- 9 Snatches (same)

- 50 Double Unders +(90 Reps)

- 400m RUN

STRENGTH : Hang Power Cleans FQ!

- 2x5 @ 75%

- 2x4 @ 78%

- 2x3 @ 81%

- 2x2 @ 84%

- 2x1 @ 87%

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

- 1 Deadlift (225/155) +(335/235) ++(405/285) s(185/125)

- 3 Pull Ups +(C2B) ++(BMU) s(2xRR)

- 5 HSPU +(Strict HSPU) ++(WFHSPU) s(10 Push Ups)

Partner WOD : 29-MIN (12:5:12)

- Partner A accumulate Cal Row

Partner B does 30 Weighted Lunges

Switch after every 30 Reps.

Rx (45/35) Plate | Rx+(70/50) DBall

** 5 MIN REST **

- Partner A accumulate Cal Bike

Partner B does 200m Farmer Cary

Switch after every 200m Carry

Rx (50s/35s) | Scaled (35s/25s)

Score = Total Reps

(Each completed farmer carry is 30 reps)

STRENGTH : 16-MIN EMOM

Hang Muscle Snatches (increasing)

2 Reps EMOM for 8

1 Rep EMOM for 8

WOD : 15-MIN AMRAP*

*400m RUN E5MOM then AMRAP of…

• 6 Lateral Burpees OTB

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

• 24 Double Unders