STRENGTH : Strict Presses FQ!

- 3 Sets of 7 @ 60%

- 3 Sets of 5 @ 70%

- 3 Sets of 3 @ 80%

- 3 Sets of 1 @ 90%

[ 15-MIN CAP ]

WOD : 12-MIN AMRAP

[ Ascending Rep Scheme by 3’s ]

- C&J (115/80) +(135/95) s(95/65)

- T2B s(2x Kipping High Knees)

STRENGTH : 5 Rounds FQ! (x:1)

- 8 Front Squats ( @ 65% )

into 20 Sit Ups +(Tuck Ups)

** REST 1 MIN After Each Superset **

WOD : For Time!

42-30-18 Push Ups

21-15-9 Deadlifts (225/155)

42-30-18 SA OH DB Lunges (50/35)

Scaled DB (35/25) Deadlift (185/125) w/ Knee Push Ups

Scaled+ same as scaled but with real Push Ups

Rx+ DB (65/45) Deadlift (275/195)

WOD : For Time!

- 10 Thrusters (95/65) +(115/80)

- 15/12 Cal Bike

** 1-MIN REST **

- 20 Back Rack Lunges (same)

- 15/12 Cal Bike

** 1-MIN REST **

- 30 Thrusters (same)

- 15/12 Cal Bike

** 1-MIN REST **

- 40 Back Rack Lunges (same)

- 15/12 Cal Bike

** 1-MIN REST **

- 50 Thrusters (same)

- 15/12 Cal Bike

Scaled (75/55)

STRENGTH : 5 Rounds FQ! (x:90sec)

- 7 Heavy Double DB Deadlifts

( controlled descent ) into

20 sec AMRAP T2B +(15 Unbroken)

WOD : For Time! +(backwards)

- 21 Lateral Burpees OTB +(OTRower)

- 15 Cal Row

-  9 Snatches (115/80) +(135/95)

-  9 Lateral Burpees OTB +(OTRower)

- 15 Hang Power Cleans (same)

- 21 Cal Row

- 21 S2OH (same) s(95/65)

- 15 Lateral Burpees OTB +(OTRower)

-  9 Cal Row

STRENGTH : Back Squats For Quality!

Work Up To Heavy Double

Then Complete 4x2

90sec rest between sets

WOD : For Time!

20-20-20-20-20 SA OH DB Lunge

10-8-6-4-2 Pull Ups +(C2B)

50-40-30-20-10 Double Unders

10-8-6-4-2 Pull Ups +(C2B)

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