WOD:
Clean & Jerk: 5-5-3-3-3-1-1-1-1

Optional post WOD: 1 mile Run

WOD:
For Time:
50 Cal Row
50 KB Swings (35/53)
50 DU
30 KB SDLHP (35/53)
30 C2B
30 HSPU
5 Rope Climbs

STRENGTH:
Back Squat: 9-8-7-6-5
After each set of back squats: Muscle Up Drill
Option 1: 8 Kip Swings on Rings
Option 2: 5 Banded Transitions on low rings
Option 3: 3 Strict MU with or without bands

WOD:
For Time:
35 DB Thrusters (35/50)

WOD:
9 min AMRAP:
10 Hang Power Cleans (85/125)
20 Box Jump Overs (20/24)

STRENGTH:
12 min to build to a heavy squat snatch

WOD:
For Time:
21-15-9
WB 14/20 (9/10’ line)
T2B

2 min Rest

5 Rounds:
5 Squat Snatch (95/135)
4 Ring MU (Scale: Bar MU, Strict C2B)

STRENGTH:
Bench Press 4-4-4-4-4
After each set of bench press:
8 Right Arm Overhead DB Walking Lunge Steps
8 Left Arm Overhead DB Walking Lunge Steps

WOD:
For Time:
500m Row
30 T2B

WOD:
10 - 1 minute rounds of:
3 Thrusters (125/185)
60-yard shuttle sprint
Max reps of C2B

2 minute Rest between each round

Score: Total number of C2B each round

STRENGTH:
DL: 8-6-4-2-2

WOD:
12 min Max Reps:
0:00-1:00 DU
1:00-2:00 Alternating DB Snatch (35/50)
2:00-4:00 DU
4:00-6:00 Alternating DB Snatch (35/50)
6:00-9:00 DU
9:00-12:00 Alternating DB Snatch (35/50)

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

WOD:
5 RFT:
400m Run
10 HSPU

STRENGTH:
Front Squat: 3-2-2

WOD:
For Time:
21-15-9
Burpee BJ Over (20/24)
Pull-Ups

Rest 3 min

5 Rounds:
8 Bar Facing Over Burpees
4 Squat Cleans (115/175)

STRENGTH:
Press: 3-3-3-3-3-3
Superset with HSPU: 5-5-5-5-5-5

WOD:
For Time:
Assault Bike Calories (20/25)
400m Run
20 Rig Touch Burpees
400m Run

STRENGTH:
14 min E2MOM: Complex
1 Power Snatch
1 Squat Snatch
2 Overhead Squats

WOD:
8 min AMRAP:
30 DB Snatch (35/50)
15 T2B

:

STRENGTH:
7-7-7-7 Thrusters

WOD:
For Time:
50 WB 14/20 (9/10')
10 Ring Dip (Scale: Box Dip)
40 WB
10 Ring Dip
30 WB
10 Ring Dip
20 WB
10 Ring Dip
10 WB
10 Ring Dip

WOD:
For Time:
75 Pull-Ups
50 Burpee BJ Overs (20/24)
10 Ring MU

Post WOD: 150 Ab Mat Sit-Ups

STRENGTH:
8 min EMOM: 3 TnG Squat Cleans

WOD:
“Grace”
For Time:
30 Clean & Jerks (95/135)