STRENGTH : 12 Rounds For Quality!

- 2 Heavy Push Jerks ( @ 82% )

WOD : For Time!

40-30-20-10 Alt Arm Hang DB Snatch

50-50-50-50 Double Unders

Buy-Out : 100 Shoulder Taps

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

STRENGTH : 12-MIN EMOM

- 2 Slow and Controlled Soft Touch Snatch Grip Deadlifts ( @ 55% of DL )

WOD : 5 Rounds For Time! s(4 RFT)

- 5 Lateral Burpees OTB and Back

- 10 Push Ups

- 15 Snatches (75/55)

[ 10-MIN CAP ]

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.