12 min WOD:

0:00-4:00 min
Max cal Row or AB

4:00-12:00 AMRAP:
15 C2B
50 DU

STRENGTH:
3-3-2-2-2-1-1-1 Jerk

WOD:
4 min AMRAP:
5 S2OH (Rx: 105/155, Comp: 135/205, Kids: 55#)
12 T2B

-2 min rest-

4 min AMRAP:
5 Lateral Bar Over Burpees
12 HSPU

WOD:
For Time:
8 Squat Cleans (Rx: 105/155, Comp: 155/225)
40 Ab Mat Situps
900m Run
6 Squat Cleans (Rx: 105/155, Comp: 155/225)
30 Ab Mat Situps
600m Run
4 Squat Cleans (Rx: 105/155, Comp: 155/225)
20 Ab Mat Situps
300m Run
2 Squat Cleans (Rx: 105/155, Comp: 155/225)

Partner WOD: "You Go/I Go"
200 Cal Row
125 Power Snatch (95/135)
50 Ring MU

WOD:
4 RFT:
15 T2B
20 BJ Over (20/24)
60' DB Bear Crawl (35/50)
80 DU

STRENGTH:
12 min to find heavy 3 rep OHS

WOD:
For Time:
21-15-9
- Ring Dip
- Thruster (65/95)

WOD:
"Crazy Helen"
3 RFT:
400m Run
21 KB Swings (35/53, Comp: 53/72)
12 C2B

Post WOD: 5-5-5-5-5 Strict Pull-ups

WOD:
30 min EMOM:
Every ODD minute:
1x Through Complex:
3 Deadlifts
1 Hang Squat Clean
2 Front Squats
2 Jerks

Every EVEN minute:
:30 Bar Over Burpees

*2 Scores: EMOM load, and total number of bar over burpees completed.

WOD:
24 min AMRAP:
- 20 Box Jumps (20/24)
- 15 OH Squats (80/115)
- 10 RMU
- 200m Run

STRENGTH:
4-3-2-2 Power Cleans

WOD:
10 min AMRAP:
- 10 Double DB DL (35/50)
- 15 Abmat situps
- 10 T2B

WOD:
"Fran"
For Time:
21-15-9
- Thrusters (65/95)
- Pull-ups

Post WOD:
3-3-3-3-3-3 Thrusters

STRENGTH:
Every 90 seconds for 15 min:

1x through the Complex:

6 DL
5 Hang Clean
4 S2OH
(Rx: 75/115, Comp: 115/165)

WOD:
For Time:
400 DU

Gymnastics Skill Work

WOD:
12 min AMRAP:
- 15 Power Snatch (75/115)
- 12 C2B
- 9 Lateral Bar Over Burpees

Post WOD:
Core Work

STRENGTH:
Front Squat: 10-8-6-4-3-2-1

WOD:
7 min AMRAP:
- 16 T2B
- 100m Run