STRENGTH:
DL: 5-5-5-5

WOD:
“18.Zero”
For Time:
21-15-9
DB Snatch (35/50)
Lateral DB Over Burpees (35/50)

STRENGTH:
Front Squat: 7-7-7

WOD:
12 min AMRAP:
1 Snatch (105/155)
3 Clean & Jerk (105/155)
30 DU

WOD:
12 min AMRAP:
30 WB (14/20, 9/10’)
60 DU
8 Ring MU

Post WOD:
10-10-10 DB Power Clean

WOD:
Max Reps:
2 rounds of: 2 min on, 1 min off

- Calorie Row
- T2B
- Rope Climb 15'
- KB Swing (35/53)

STRENGTH:
Thruster 8-8-8-8

WOD:
For Time:
21-15-9
- DB Squat Clean (35/50)
- HSPU

WOD:
13 min AMRAP:
Ascending Ladder: 3/3/3/3 ,6/6/6/6, 9/9/9/9...

- Right Arm DB OH Walking Lunge (35/50)
- Left Arm DB OH Walking Lunge (35/50)
- C2B
- Snatch (75/115)

Post WOD:
Strict Pull Up 8-8-8-8

STRENGTH:
8-6-4-2 Back Squat

WOD:
6 RFT:
4 Squat Clean (Rx: 65/95, Comp: 95/135)
8 Power Clean (Rx: 65/95, Comp: 95/135)
12 Burpee BJ Over (20/24)

STRENGTH:
Front Squat 3-3-3
Thruster 3-3-3
Push Jerk 3-3-3

WOD:
3 min Max Rep Burpees

WOD:
7 min AMRAP
12 Cal Row, CK Kids: 8 Cal Row
25 WB (14/20, 9'/10')

- 5 min Rest & Rotate -

7 min AMRAP:
5 Ring MU
24 DB Snatch (35/50)

STRENGTH:
Jerks: 2-2-2-2-1-1

WOD:
12 min AMRAP:
65 DU
15 S2OH (65/95)

WOD:
10 RFT
30 Air Squats
10 C2B

WOD:
For Time:
10 Dead Lift (155/225)
10 Bar Facing Over Burpees
12 Dead Lift (155/225)
10 Bar Facing Over Burpees
14 Dead Lift (155/225)
10 Bar Facing Over Burpees
16 Dead Lift (155/225)
10 Bar Facing Over Burpees
18 Dead Lift (155/225)
10 Bar Facing Over Burpees

STRENGTH:
4-3-2-2-2 Power Snatch

WOD:
7 min AMRAP:
7 Snatch (95/135)
7 BBJO (20/24)
7 HSPU

- 3 min rest -

5 min AMRAP:
5 Snatch (95/135)
5 BBJO (20/24)
5 HSPU

STRENGTH:
Front Squat 3-3-3-2-2

WOD:
9 min AMRAP:
50 WB (14/20, 9/10')
6 Ring Muscle Ups

WOD:
For Time:
40 T2B
200 DU
100 Walking Lunge Steps
20 T2B
100 DU
50 Walking Lunge Steps

Post WOD: 100 ABMAT situps