STRENGTH:
Option 1:
1 Max Rep set of MU
Then
4x through 50% of your set + 2 Ring Dips after each rep

Option 2:
1 max set of strict pull ups
Then
4x through 50% of your set with double that amount of plate push ups after each set.

WOD:
9 min AMRAP:
- 15 Push Press (75/115)
- 10 Bar over facing burpees

WOD:
For Time:
21-15-9
- SDLHP (85/125)
- HSPU

*After each round you have 70 DU

Post WOD: 4x8 Strict T2B or K2E

WOD:
For Time:
50 WB 14/20, 9/10 (comp ladies 10' line)
50 Pull Ups
25 WB
25 Pull Ups
50 WB

Post WOD: 4-4-4 Strict Press

STRENGTH:
5 sets of: 1 Power Clean, 3 Jerks

WOD:
5 min Max cal row

3 min rest

5 min Max rep ABMAT situps

WOD:
15 min AMRAP:

- 5 Ring MU
- 10 Power Snatch (85/125)
- 15 Bar Over Burpee

STRENGTH:
Squat Clean - must be touch n' go: 5-4-3-2-1-1-2-3-4-5

WOD:
For Time:
21-15-9
Front Squat (65/95)
Box Jump Over (20/24)

STRENGTH:
5-5-5-5-5-5 Back Squat

WOD:
7 min Max Rep Thrusters (65/95)

* Every time you put the bar down, or pause for more then 2 seconds in the front rack: You have 8 C2B

WOD:

22 min AMRAP:

- 10 HSPU
- 10 Power Cleans (95/135)
- 10 S2OH (95/135)

2 min Rest

WOD:
7 RFT:
- 3 Ring Muscle Ups
- 15 Overhead Squats (55/75)
- 45 DU

STRENGTH:
10-8-4-2-4-8-10 Deadlift

WOD:
12 min AMARP:
- 12 T2B
- 12 DL (135/205)

WOD:
"Karen"
For Time:
150 Wall Balls (14/20 - 9/10' line)
*12 min TC

Post WOD:
3 Rounds (not for time):
- 3 Rope Climbs
- 15 Burpees

WOD:
10 RFT:
- 30 DU
- 3 Clean & Jerks (Rx: 95/135, Comp: 135/205)

Post WOD: 5-4-3-2-1 Deadlift

STRENGTH:
15 min to Front Squat: 10-8-6-4-2-2-2

WOD:
10 min AMRAP:
- 15 Thruster (65/95)
- 15 ABMAT Sit-Ups

WOD:
4 RFT:
- 15 C2B
- 15 HSPU
- 15 Facing Bar Over Burpee

Post WOD: 3 sets max unbroken rep strict pull ups.

STRENGTH:
20 min E2MOM Complex:

Option 1:
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
1 Overhead Squat

Option 2:
3 Power Snatch
10 PVC Squats

WOD:
10 min partner AMRAP:
Max Rep T2B with 200m Runs

One partner starts on the 200m run and the other starts on T2B. Partners must switch after the 200m run is complete.

*Partners must tag hands between transitions.
*Score is total number of T2B completed between the 2 partners.