Partner WOD : 30 MIN AMRAP*

*E5MOM Row 500m starting at 0:00

0:00-15:00

- 8 Synchro Burpees OTB

- 16 Clusters

- 50 Double Unders

15:00-30:00

- 8 Synchro Burpees OTB

- 16 Snatches

- 50 Double Unders

Rx(115/80)

Rx+(135/95)

S(95/65)

STRENGTH : For Quality!

Build Up to 1RM Strict Press

5-5-3-2-1-1-1…

WOD : 15-12-9-6-3 For Time!

- Deadlifts

- Burpee Pull Ups

Rx(225/155) Rx+(275/195)

S(155/105) S+(185/125)

Baseline Re-Test

STRENGTH : 12-MIN EMOM

- 3 BTN Snatch Grip Push Presses

( @ 75% of strict press max )

WOD : 15-MIN AMRAP (3:1:3:1:3:1:3)

- 1 Squat Clean (165/115) +(205/145)

- 3 Box Jump Overs (24/20) +(30/24)

- 5 Prisoner Lunges

Scaled (115/80)

Scaled+ (135/95)

WOD : 5 Rounds For Time! [30-MIN CAP]

- 16 Deadlifts (115/80) +(135/95) s(95/65)

- 14 Hang Power Cleans (same)

- 12 S2OH (same)

- 30 Abmat Sit Ups +(GHD)

- 400m RUN