STRENGTH : Hang Power Cleans

- E30sec for 20 Reps ( @ 80% )

WOD : 4 Rounds For Time!

- 12 Pull Up s(Jumping C2B) +(6 BMU)

- 20/16 Cal Bike

- 30 WB Target Toss (20/14) s(14/10) +(30/20)

STRENGTH : 12-MIN EMOM

- 2 Reps of 1 & 1/4 Back Squats (@ 75%)

Partner WOD : 15-MIN AMRAP

Partner A Completes:

- 4 Snatches

- 8 Burpee Box Jump Overs

While Partner B: 250m ROW

Switch when BOTH complete.

S (105/75) @ (24”/20”) step over OK

Rx (135/95) @ (24”/20”)

Rx+ (165/115) @ (30”/24”)

WOD : 5 Rounds For Time!

- 10 Push Presses

- 10 K2E s(Kipping Toes Above Hips)

- 30 Double Unders +(50)

s(95/65) s+(115/80)

Rx(135/95) +(165/115)

STRENGTH : Deadlifts For Quality!

- 3 Sets of 3 @ 80%

- 3 Sets of 2 @ 87.5%

- 3 Sets of 1  @ 95%

Partner WOD : For Time! [40 MIN CAP]

Partner A accum. 250/200 Cal Bike

Partner B performs WOD, switch every round. After Bike is complete, then remainder of workout is partition as desired.

10 Rounds of…

- 20 WB Lunges (20/14) +(30/20)

- 15 WB Shots (same) s(14/10)

- 10 Pull Ups +(Strict)

Then, 10 Rounds of…

- 15 Burpee to 12” Target

- 20 Plank KB Pull Thru (same)

- 25 KBS (53/35) +(72/53) s(35/26)

STRENGTH : Push Presses For Quality!

- 3x5 @ 75%

- 3x3 @ 78.5%

- 3x1 @ 82%, 85.5%, 89%

WOD : 2 Sets For Time!  (x:3)

21/18-18/15-15/12 Cal Row

18-15-12 Deadlift (155/105) +(185/130) s(115/80)

15-12-9 T2B s(Kipping High Knees)

** 3-MIN REST **