STRENGTH:
Deadlift 4-4-4-4-4

WOD:
6 RFT
- 5 Power Clean (95/135)
- 7 Push Press (95/135)
- 15 Air Squats

WOD:
16 min AMRAP:
300m Run
3 Squat Snatch (95/135)
6 Overhead Squat (95/135)
9 T2B
12 HSPU

STRENGTH:
Bench Press 5-5-5-5-5
SDLHP 5-5-5-5-5

WOD:
For Time:
30 SDLHP (75/115)
20 Bar Facing Over Burpees

WOD:
3 Rounds of:
1 min of work, 1 min transition movements:

- Calorie Row
- Ab Mat Sit Up
- Assault Bike Calories
- KB Swing (35/53)

WOD:
3 RFT:
50 WB 14/20 (9/10') - comp ladies 10'
100 DU (200 singles)
8 RMU (Scale: 8 Ring Dips, or 16 Box Dips)

*18 min TC

Post WOD: 4-4-4-4 Back Squat

STRENGTH:
8 min EMOM
Barbell complex:
Squat clean, hang squat clean, front squat

WOD:
10 min AMRAP:
3 Strict Pull-ups
6 C2B
9 Pull-ups
12 Hang squat clean (65/95)

STRENGTH:
5-4-3-2-2 Push Press

WOD:
For Time:
25-20-15-10-5 Thrusters (65/95)
5-4-3-2-1 Rope Climbs

WOD:
12 min AMRAP:
10 Box Jump Overs (20/24)
2 HSPU
10 Box Jump Overs (20/24)
4 HSPU
10 Box Jump Overs (20/24)
6 HSPU
10 Box Jump Overs (20/24)
8 HSPU
...

* Keep adding 2 HSPU each round, and climb as high as you can

Post WOD: Max effort 500m Row

WOD:
For Time:
1 Mile Run with Plate Carry (15/25)
30 Clusters (65/95)
108' Handstand Walk

WOD:
For Time:
30 Pull Ups
30 Burpee BJ Overs (20/24)
30 Deadlift (155/225)
20 C2B
20 Burpee BJ Overs (20/24)
20 Deadlift (155/225)
10 Bar MU
10 Burpee BJ Overs (20/24)
10 Deadlift (155/225)

STRENGTH:
Front Squat 3-3-3-3

WOD:
8 min AMRAP
- 13 Squat Clean (95/135)
- 13 T2B

Every 3 min for 12 min: Run 500m

WOD:
11 min AMRAP:
- 8 Power Clean (105/155)
- 50 DU
- 8 Ring Dips

WOD:
25 min AMRAP:
- 50 KB Swing (35/53)
- 40 Bar Over Facing Burpees
- 30 DL (95/135)
- 20 HSPU
- 10 Ring MU

STRENGTH:
10 min to build up to a heavy Squat Clean & Jerk

12 min EMOM:
2 Squat Clean & Jerks

WOD:
For Time:
100 Box Step Ups with DBs (35/50, 20/24")

WOD:
Max Reps:

Round 1: 2:00 working, 1:00 rest/transition
Max Rep Cal Row
Max Rep Assault Bike Calories
Max Rep T2B
Max Rep Ab Mat Sit Ups

Round 2: Repeat with 1:00 working, 1:00 rest/transition