WOD:
30 min EMOM, alternating movements
A) 50ft Versa Climber
B) :30 Single Arm DB Hang Clean n Jerk (right side)
C) 100m Row
D) :30 Single Arm DB Hang Clean n Jerk (left side)
E) Rest

Strength (off 90% + 5lbs)
Bench Press
3 reps @ 80%
3 reps @ 85%
3-6 reps @ 90%

WOD:
For Time – 15 min cap (For all 3 options)
21 Push Jerk
18 Ring Rows
15 Push Jerks

Strength
Deadlift
Every :30 for 8 minutes (16 rounds)
1 Deadlift

WOD:
Teams of 2
For Time
100 Jumping Pull Ups
125 KB Russian Swings 53/35
150 Air Squats

WOD:
5 Rounds per movement, going :40 on, :20 off for MAX REPS
AAB Calories
Ball Slams
Row Calories
KB SDHP 53/35
Devils Press 35/20

*1-minute rest between movements

Strength
Bench Press (off 90% + 5lbs)
5 reps @ 75%
5 reps @ 80%
5-10 reps @ 85%

Superset each set with,
12 DB Curls (6 per side)

WOD:
15 min AMRAP

For Quality
100m Single Arm Overhead Carry (each arm)
100m Single Arm FR Carry (each arm)
100m Single Arm Farmers Carry (each arm)

WOD:
5 Rounds for Time
20 DB Alt Snatch 25-35/10-20

Strength
Deadlift (off 90% + 5lbs)
5 reps @ 75%
5 reps @ 80%
5-10 reps @ 85%

WOD:
5 sets of 250m row
Rest as needed

Score is DL weight/fastest time/slowest time

Strength
Deadlift
4 sets of 10

WOD:
For Time
100 Jump Ropes
30 Ring Rows
100 Jump Ropes
45 Push Ups
100 Jump Ropes
90 Air Squats

WOD:
Every 5 minutes for 25 minutes (5 Rounds)
10/7 Cal AAB
10 Single Arm DB Thrusters (5R/5L) *Choose a challenging weight
10/7 Cal AAB

Accessory
3 Rounds for QUALITY
:30 Hollow Body Hold