Strength: 

  • EMOM for 5:00 3 Touch and Go Hang Cleans 225/155
  • EMOM for 4:00 3 Touch and Go Hang cleans 245/165
  • EMOM for 3:00 2 Cleans 265/185
  • EMOM for 3:00 5 Squat Clean thrusters 165/115

WOD 1: 5 Sets at high effort

  • 21 Cal Row
  • 15 Box Jumps (24″/20″)
  • 9 Alt DB Snatch 55/35
  • Rest 90 seconds

WOD 2: 5 Sets at high effort

  • 21 Cal AB
  • 15 Double DB Front Squat 55/35lb each hand
  • 12 GHD sit ups
  • 9 Handstand Push-ups