STRENGTH:
12 min EMOM: 1 Squat Clean and Jerk

WOD:
8 min AMRAP:
15 Thrusters (70/100)
70 DU

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

RX: (Ages 16-54)
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb. Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target & push press 65 lb.

WOD:
For Time:
400m Run
20 Burpees
20 Lunge Steps
300m run
10 Burpees
10 Lunge Steps
200m Run
10 Burpees
10 Lunge Steps
300m Run
20 Burpees
20 Lunge Steps
400m Run

WOD:
12 min AMRAP:
8 Power Clean (75/115)
10 S2OH (75/115)
12 BJ (20/24)
14 AbMat SitUps

WOD:
2 Rounds of Max Reps:
3:00 Cal Row
2:00 DB Thruster (35/50)
1:00 RMU
6 min Rest

STRENGTH:
Strict Press: 5-4-3-3-3

WOD:
5 RFT:
5 DL (Rx: 155/225, Comp: 185/275)
10 HSPU
50 DU

RX:
Prior to 8:00, complete:

3 rounds of: 6 chest-to-bar pull-ups & 6 squat snatches (95 / 65 lb.)

Then, 3 rounds of: 7 chest-to-bar pull-ups & 5 squat snatches (135 / 95 lb.)

* Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups & 4 squat snatches (185 / 135 lb.)

* Prior to 16:00, 3 rounds of: 9 chest-to-bar pull-ups & 3 squat snatches (225 / 155 lb.)

* Prior to 20:00, 3 rounds of: 10 chest-to-bar pull-ups & 2 squat snatches (245 / 175 lb.)

Prior to 24:00, 3 rounds of: 11 chest-to-bar pull-ups & 1 squat snatch (265 / 185 lb.)

* If all reps are completed, time cap extends by 4 minutes.

Scaled: (Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.

WOD:
6 min EMOM of :30 work, :30 rest - Assault Bike Calories
1 min transition
6 min EMOM of :30 work, :30 rest - Ab Mat Sit Ups
1 min transition
6 min EMOM of :30 work, :30 rest - Burpees

WOD:
For Time:
50 WB (14/20)
20 Thrusters (65/95)
300m Run
30 WB (14/20)
10 Thrusters (65/95)
300m Run

WOD:
3 RFT:
4 Ring MU (Scale: strict pull ups)
5 C2B
6 Clean & Jerks (95/135)
7 HSPU

Post WOD:
Deadlift 8-8-8-8

STRENGTH:
Front Squat: 6-4-2-2-2 (Pull from the floor)

WOD:
7 min AMRAP:
15 Overhead Squats (75/115)
50 DU

Post WOD:
10 minutes of Snatch Work

12-min. AMRAP

2 rounds of:
50-ft. weighted walking lunge (35/50)
16 Toes-to-bars*
8 Power cleans (35/50)

Then, 2 rounds of:

50-ft. weighted walking lunge (35/50)
16 Bar muscle-ups*
8 Power cleans (35/50)

Etc., alternating between toes-to- bars and bar muscle-ups every 2 rounds.

Scaled: (Ages 16-54)

Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Masters 55+:

Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

WOD:
20 min AMRAP:

400m Run
10 Burpees
20 Cal Row or 10 Assault Bike Cals
1 min rest

STRENGTH:
8 min EMOM: 1 Power Snatch

WOD:
2 RFT:
- 5 MU
- 10 Snatch (RX: 65/95) (Comp 95/135)
- 10 Power Clean (RX: 65/95) (Comp 95/135)

WOD:
For Time:
60 Cal Row
50 WB 14/20 (comp ladies to 10' line)
40 T2B
30 HSPU
20 Push Press 85/125
150 DU