STRENGTH : 13-MIN EMOM

- 2 High Hang Power Snatches

( @ 75% w/ 2 sec PAUSE @ catch )

WOD: 10-MIN AMRAP (Ascending Ladder)

- 3 Thrusters (95/65) s(75/55)

- 3 Pull Ups s(Ring Rows)

- 6,6

- 9,9

- 12,12…

[ increase 3 reps to each movement, each round ]

STRENGTH : 5 Rounds For Quality!

- 8 Heavy DB Bent Over Lat Rows into

- 45 sec HS Hold*

WOD : 3 Rounds For Time!

- 25 Abmat Sit Ups

- 20 Double DB Burpee Deadlifts

- 25 Abmat Sit Ups

- 400m RUN

Score = Time (weight used)

STRENGTH : 10-MIN EMOM

- 20sec of T2B / K2E / Kipping High Knees

WOD : 13-MIN AMRAP

- 55 Deadlifts (185/125) +(225/155) s(135/95)

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

- 55 Calorie Row

- 55 Push Ups +(HSPU)

STRENGTH : 5 Rounds For Quality (x:1)

- 10 Push Presses ( @ 60% of 1RM )

** 1-MIN REST After EACH Round **

WOD : 15-MIN AMRAP (5:2:4:1:3)

- 30 Double Unders +(50 DU)

- 15 Deadlifts

- 10 Hang Power Cleans

- 30 Double Unders +(50 DU)

- 15 Deadlifts

- 10 Snatches

Rx(115/80) +(135/95) s(95/65)

STRENGTH : 20 Reps For Quality!

- Tempo Back Squats ( @ 75% )

( 5 Sec Down, 2 Sec Hold, Fast Up )

WOD : 4 Rounds For Time!

- 20 Alt Arm DB Snatches

- 15 OH DB Lunges

- 10 Lateral Burpees OTdb and Back

Score = Time (db weight)