WOD : 6 Rounds For Time!

- 500m ROW

- 40 Shoulder Taps

- 30 WB Walking Lunges (20/14)

- 20 WB Shots (same)

- 10 Alt Arm Devil Presses (50/35)

** REST 1 MIN **

Scaled DB (35/25) WB (14/10)

Rx+ DB (65/45) WB (30/20)

STRENGTH : 12-MIN EMOM

- 2 Hang Squat Cleans ( @ 80% )

WOD : 9-8-7-6-5-4-3-2-1 For Time!*

- DBall Clean (100/70) +(150/100)

- Burpee BJO (24/20) +(30/24)

*3 DBall Squat EMOM (same) s(70/50)

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)