STRENGTH : E90sec for 10 Rounds

- 1 Hang Squat Clean ( @ 80% )

- 1 Squat Clean

WOD : 3 Rounds For Time!

- 400m RUN

- 30 DU +(75 Reps or 30 Heavy DU)

- 20 Air Squats +(Pistols)

- 10 Snatches (135/95) +(155/105) s(95/65) s+(115/80)

Partner WOD : 4 Rounds FT!

- 30 Box Jump Overs (24/20) +(30/24)

- 20 Double DB Snatches (50s/35s) s(35s/25s) +(65s/45s)

- 10 Burpee Double DB Deadlifts (same)

STRENGTH : 12-MIN EMOM

2x 2sec Pause Front Squats ( @ 75%)

Partner WOD : 5 Rounds For Time!

- Accumulate 1000m Together

- 80 Walking Lunges

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

- 40 Lateral Burpees OTB

[ 50-MIN CAP ]

+( sub WB Shots for Thruster Ladder )

+ Weights

60 @ (75/55)

50 @ (95/65)

40 @ (115/80)

30 @ (135/95)

20 @ (155/110)

++ Weights

60 @ (95/65)

50 @ (115/80)

40 @ (135/95)

30 @ (155/110)

20 @ (175/125)

STRENGTH : 12 Rounds For Quality!

- 1 Deadlift into

- 1 Hang Power Clean ( @ 80% ) into

- 1 TnG Power Clean From Ground

WOD : 15-MIN AMRAP (7:1:7)

- 12 Deadlifts (115/80) s(95/65)

-  9 T2B s(Kipping High Knees)

-  6 Snatches (same) +(135/95)