STRENGTH : 5 Rounds For Quality!

- 8 Bent Over DB Lat Rows (per arm)

into 20sec of Kipping Swings +(Rings)

WOD : 5 Rounds For Time!

- 21 Push Ups

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

- 9 Deadlifts (225/155) s(185/125) +(275/195)

WOD : For Time!

3 Rounds PER Station (any order)

[ no stations back to back ]

250m Ski

250m Row

15/12 Cal Bike

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

20 Alt Hang DB C&J (50/35) s(35/25)

15 Burpee Broad Jumps

10 DB Plank Pull Thru (per arm) (same)

STRENGTH : Power Cleans

20 Reps For Time @ 80% (not scored)

WOD : 5 Rounds FT!

- 20 Lunges (per leg)

- 15 Double DB Bench Presses

- 10 Pull Ups +(C2B) ++(BMU)

WOD : 20-MIN AMRAP

- 300m ROW

- 10 Deadlifts (185/135) s(135/95)

- 50 Double Unders s(JDTT)

STRENGTH : Back Squats

20 Reps For Time @ 80% (not scored)

STRENGTH : 7 Rounds FQ!

2 Push into 4 Jerks

@ 75% of Push Press

Rest 60-90sec Between Rounds

WOD : 20-15-10-5 For Time!

- Snatch (115/80) s(95/65) +(135/95)

- T2B +(2x T2B) s(2x High Knees)