STRENGTH : 10-MIN EMOM

- 3 DB Push Jerks (per arm)

WOD : For Time!

Buy-In : 40/32 Cal Echo Bike

21-15-9 of…

• Power Snatch (95/65) +(115/80) s(75/55)

• 2x Push Ups +(1:1 Strict HSPU)

Buy-Out : 1000m ROW

WOD : 12-MIN AMRAP

- 12 T2B s(Tuck Ups or 6 T2B)

- 10 Deadlifts (115/80) +(135/95)

- 8 Front Squats (same) s(95/65)

STRENGTH : Deadlifts For Quality!

- 3x4 @ 75%

- 3x3 @ 80%

- 3x2 @ 85%

- 3x1 @ 90%

STRENGTH : Back Squats

- Work Up to 5RM

Then 4x4 (2 MIN Rest Between Sets)

WOD : 15-10-5 For Time!

- Power Cleans (165/115) +(205/145)

- Lateral Burpees OTB

50 +(75) DU After EACH Round

Scaled (135/95) w/ Double Taps

S+ (135/95) w/ 50 Double Unders

STRENGTH : 5 Rounds for Quality!

- 3 Snatch Pulls into 2 Power Snatches

( @ 70%-70%-75%-75%-80% )

WOD : 9-MIN AMRAP

- 7 U/B Snatches (95/65) s(75/55) +(115/80)

- 12 T2B s(High Knee Raises)

STRENGTH : 10-MIN EMOM (30s:30s)

- 30sec AMRAP Box Jump Overs

( step down each rep, work on speed )

WOD : 5 Rounds For Time!

- 21 OH Single Arm DB Lunges

- 15 DB Russian Twist Taps

- 9 Deadlifts

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

BB (225/155) +(275/195) s(185/125)