STRENGTH : Power Snatches (3:1) EMOM

- 3-3-3 @ 75%

- 2-2-2 @ 80%

- 1-1-1 @ 85%

WOD : 15-MIN AMRAP

- 10 Pull Ups +(5 BMU) s(2x Ring Row)

-  8 Deadlifts (165/115) +(205/145)

-  6 Front Squats (same) s(135/95)

- 40 Double Unders s(20) +(60)

STRENGTH : 5 Sets FQ! (x:2)

- 2 Push Presses ( @ 80% ) into

- 4 Push Jerks

WOD : 6 Rounds For Time!

-  5 Power Cleans (155/110) +(185/130)

- 10 T2B +(15 T2B)

- 25 Air Squats

Partner WOD : For Time!

4 Rounds of…

- 50 WB Shots (20/14) s(14/10)

- 40 Alt Arm Hang DB Snatches

- 30 OH 1–Arm DB Lunges (any arm)

- 20 K2E s(Kipping High Knees)

- 10 Synchro Burpees OTRower

While partner B accumulates 4000m ROW.  Switch every 2 min until row completed.

[ 40-MIN CAP ]

DB: Rx(50/35) s(35/25)

For lunges, any arm, single arm, must alternate legs and open hips at top to each rep.

For Burpees, rower must pause to do synchro burpees.  The person that continues the row after burpees are completed will be determined by what minute they’re on for the wod.

After row is completed.  Remainder of wod is partitioned as desired while non working partner resting.

STRENGTH : 12-MIN E2MOM

- 4 Soft Touch Deadlifts ( @ 75% )

WOD : 10-9-8-7-6-5* For Time!

- DB Push Presses (per arm)

- Pull Ups +(C2B)

*200m RUN after EACH Round

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

STRENGTH : E30sec for 24 Reps!

- Hang Power Cleans ( @ 80% )

WOD : 5 Rounds For Time!

- 6 Front Rack Lunges +(OH Lunges)

- 12 Front Squats +(OHS)

- 24 Double Unders +(40 DU)

Rx(115/80) S(95/65)