STRENGTH : 25 Singles For Quality!

- Hang Power Cleans ( @ ~75%)

WOD : For Time (18:00 Cap)

5 Rounds of…

12 Alt. DB Hang C&J

12 Box Jump Overs (Step Down)

2 Wall Walks +(4 Reps)

-rest 1:00-

5 Rounds of…

12 Alt. DB Hang C&J

12 Box Jump Overs (Step Down)

12 Push Ups +(Handstand Push Ups)

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

Box: Rx(24/20) s(step overs)

Partner WOD : 3 Rounds For Time!

- 40 Front Squats (partner dead hang)

- 40 Burpees to Target (partner deadlift hold)

- 40/32 Cal Echo Bike (partner blue band overhead hold) s(red band)

- 40 Jumping Lunges

- 40 S2OH

Rx(95/65) s(75/55) +(115/80)

All barbell movements same weight throughout. First 3 movements require hold for reps to count. No racks for front squats

STRENGTH : 12-MIN EMOM

1 Pause Front Squat ( 3 sec )

into 1 and 1/4 ( @ 75% )

Partner WOD : 17-MIN AMRAP (5:1)

- 20 Double DB Snatches

- 30 T2B s(Kipping High Knees)

- 40 Double DB Lunges

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

STRENGTH : 8 Rounds E2MOM

- 3 Deadlifts ( @ 82.5% )

WOD : 7 Rounds For Time!

- 3 Snatches (135/95) +(165/115) s(115/80)

- 8 Pull Ups +(C2B)

- 13 Push Ups

50-40-30-20-10 of…

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

- DU (mod : Jumping Double Taps)

** 5-MIN REST **

5 Rounds of…

- 500m/400m Row

- 10 Burpees OTRower s(step overs)

** 5-MIN REST **

- 30 C&J (135/95) s(115/80)