WOD:
For 12 minutes:
500m Row Buy-in

In remaining time:
AMRAP:
8 T2B
12 Box Jumps (20/24)
16 Thrusters (65/95)

STRENGTH:
5 min EMOM:
5 Strict Pull Ups

WOD:

For Time:
50 C2B
50 Ab Mat Sit Up
25 C2B
25 Ab Mat Sit Up

WOD:
On a 15 minute running clock:

0:00-5:00:
400m run
Max rep WB 14/20 (9'/10')

5:00-10:00:
400m run
Max rep DB power cleans (35/50)

10:00-15:00:
400m run
Max rep DB S2OH (35/50)

STRENGTH:
2-2-2-2-2 Jerk

STRENGTH:
8 min: Squat Clean Triples

WOD:
7 RFT:
30 DU
20 alt. single arm DB snatch (35/50)
10 pistols

WOD:
15 min AMRAP:
5 Ring MU
7 Hang power snatch (75/115)
9 Burpee box jump overs (20/24)

STRENGTH:
3-3-3-3 Back Squat

STRENGTH:
Front Squat:
5-5-3-3-3-1-1-1-1-1

WOD:
For Time:
20 Cal Row

WOD:
For Time:
120 DU
60 C2B
60 Hang Clean (75/115)
120 DU

WOD:
For time:
3 Rounds:
8 Bar Facing Over Burpees
5 Squat Snatch (95/135)

3 Rounds:
8 Bar Facing Over Burpees
4 Squat Snatch (115/155)

3 Rounds:
8 Bar Facing Over Burpees
3 Squat Snatch (135/185)

3 Rounds:
8 Bar Facing Over Burpees
2 Squat Snatch (155/225)

3 Rounds:
8 Bar Facing Over Burpees
1 Squat Snatch' (175/245)

8 min EMOM: 30 second Max Distance Handstand Walk

WOD:
For Time:
1200m Run
30 HSPU
900m Run
20 HSPU
600m Run
10 HSPU
300m Run

STRENGTH:
Deadlift: 8-7-6-5 (After each set of deadlifts:
5 MU or 5 Strict pull-ups)

WOD:
For Time:
21-15-9
- Dumbbell Squat Clean Thrusters (35/50)
- Pull-ups

WOD:
For Time:
21-15-9
Wall Balls (14"/20", 9'/10')
DB Shoulder to Overhead (35/50)

5 min Rest

21-15-9
Pull Ups
DB Front Squats (35/50)

In teams of 2:
For Time:
200 Cal Row
150 T2B
200 Rig Touch Burpees
250 AbMat Sit-ups

STRENGTH:
8 min to work on Squat Snatch
8 min to work on Squat Clean & Jerk

WOD:
8 min AMRAP:
5 Snatch (95/135)
5 Bar Over Burpees
5 Clean & Jerk (95/135)
5 Bar Over Burpees

WOD:
For Time:
10 Ring MU
60 Walking Lunge Steps
45 HSPU
60 Box Jump Overs (20/24)
10 Ring MU

STRENGTH:
Front Squat: 5-4-3-2
Deadlift: 5-4-3-2
Push Press: 5-4-3-2

WOD:
For Time:
600m Run