16 min to build in sets of 3 Hang Power Snatch

Partner WOD:
On 12 min Clock:
Both partners working at same time:

Accumulate:
Max Cal Row
Max Rep Hang Power Snatch (75/115)

*Partners Switch as needed.
*2 scores at end: Total cals & Total Snatch

20 min E2MOM:
1 Squat Clean
1 Jerk
2 Front Squats
1 Jerk

8 min AMRAP:
4 Squat Clean & Jerk 95/135 (Comp: 115/175)
16 T2B

5 Sets: 10 Double KB/DB DL into 50’ Farmer Carry into 5 DL
1:30 rest between sets

On a 20 min Clock:
200m Double DB Carry (35/50)
50 MB Box Step Overs (14/20, 20/24)
400m MB Run (14/20)
50 Double DB Box Step Ups (35/50, 20/24)
200m Single DB Carry (35/50)
IRT: Lateral Burpee BJO

For Time:
Buy in: 800m Run
4 Rounds:
15 Pull Ups
30 Push Ups
45 Air Squats
Buy Out: 800m Run

Planning to do Murph in Vest? If your fitness supports it, wear it for 1st 800m & 2 rounds. Take off after 2 rounds and finish without a vest.

7 min AMRAP:
7 Double DB Squat Cleans (35/50)
5 RMU

-4 min Rest-

7 min AMRAP:
55 DU
10 HSPU (Rx: Kipping, Comp: Strict)

10-8-6-4-2 DL
10-8-6-4-2 Bench Press

For Time:
1000m Row

Max Load on the Complex: 3 Thrusters + 4 Front Squats

13 min AMRAP:
8 Thruster (Rx: 70/100, Comp: 95/135)
50’ HSW
18 T2B

15 min EMOM: 1 Snatch

For Time:
21-15-9:
Snatch (65/95)
Lateral BOB

28 min AMRAP:
200m Run

1 Round Round of Double Cindy:
10 Pull Ups (Comp: SPU)
20 Push Ups
30 Air Squats

14 min AMRAP:
12 C2B
28 Alt. Leg Walking Lunge Steps

Post: 12 min for Quality
14 Hollow Rocks
14 Plank Push Ups
14 Med Ball Twists

8x3 DL Re-grip with no noise negative

10 min AMRAP:
3/3, 6/6, 9/9…ascending ladder by 3’s
DL (155/225(
Lateral Bar Over Burpees

Back Squat 5-5-5-5-5

For Time:
27-21-15-9
Double DB Front Squats (35/50)

**50 DU after each set

A play on Quarterfinals WOD #3:

On 15 min Clock:
For Time:
3 Rounds:
20 HR Push Ups
20 T2B
Right Into:
3 Rounds:
10 Strict Press (65/95)
10 SPU
IRT: Max Rep HSPU

A play on Quarterfinals WOD #4:
4 Rounds of 4 Min Intervals:
400m Run
IRT: Max Rep C&J (95/135)
1 min Rest between Rounds

Comp: Increase weight each round:
95-105-115-125
135-155-175-195

*score is total number of clean and jerks

4 rounds for max reps of:
1 minute of snatches (85/135)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (35/50)
1 minute of rest