WOD : 3 Rounds For Time!

- 12 Front Squats (115/80) +(135/95)

- 13 Lateral Burpees OTB +(BarFacing)

- 50 Double Unders +(75 Reps)

Scaled (95/65) w/ Double Taps

Scaled + (95/65) w/ Double Unders

No racks

STRENGTH : Front Squats FQ!

5-5 @ 75%

5-3 @ 80%

3-3 @ 85%

1-1 @ 90%

1 @ 95%

WOD : 29-MIN AMRAP (5:1)

5 MIN To Complete…

- 40 Double Unders or Shoulder Taps

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

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

- 10 Burpees +(Burpee Broad Jumps)

Then MAX Calorie Erg

** REST 1 MIN **

Score = Total Calories

Partner WOD : 4 Rounds For Time!

- 800m RUN (partitioned)

- 30 Pull Ups s(15 Reps) +(15 BMU)

- 25 Front Squats (155/105) s(115/80) +(185/130)

STRENGTH : Front Squats FQ!

- 2 Sets of 3 @ 80%

- 3 Sets of 2 @ 82% 84% 86%

- 4 Sets of 1 @ 88% and increasing

STRENGTH : 6 Rounds For Quality!

- 2 Push Presses ( @ 80% ) into

- 4 Push Jerks

WOD : 15-MIN AMRAP (5:2:4:1:3)

- 21 Alt Arm Hang DB Snatches

- 15 Box Jump Overs

- 9 T2B

Rx (50/35) @ (24”/20”)

Rx+ (65/45) @ (30”/24”)

S+ (35/25) @ (24”/20”) jump overs

S (35/25) @ (24”/20”) with step overs

STRENGTH : 11-MIN

- E30sec Hang Muscle Snatch

(Work up to heavy and increase by feel, skip a rep to increase)

WOD : 4 Rounds For Time!

- 20/16 Cal Row

- 8 Deadlifts (250/175) s(205/145)

- 50-40-30-20 DU +(2x DU)

s+(225/160) Rx+(315/220)