STRENGTH:
20 minutes to complete 5 Rounds:
- 5 Front Squats
- 5 Strict Pull Ups/Weighted Pull ups
- 
5 Banded Ring Dips/Strict Ring Dips/Weighted Ring Dips

WOD:
2 RFT:
- 20 Thrusters (65/95)
- 
20 Pull ups
- 20 Wall Balls (14/20)
- 300m Run

EMOM: 10 min 3 rep DL

5 min rest/transition

EMOM: 10 min :20 second max reps, :40 rest Strict Pull Ups

STRENGTH:
EMOM: 10 min 3 rep Hang Squat Clean

WOD:
8 min AMRAP:
- 5 Strict Press (65/95) (scale: Push Press)
- 8 T2B
- 11 Hang Squat Clean (65/95)

WOD:
For Time:
- 75 Burpee BJ Over (20/24)
- 10 Muscle Ups (scale: BMU, Big Kipping C2B)
- 150 DU (300 Singles)

*23 min TC

27 min AMRAP:
- 1 Strict HSPU (Scale: HSPU)
- 3 Thrusters 75/115
- 6 Front Squats 75/115
- 9 Push Press 75/115
- 12 Pull Ups
- 2 min rest

1uvit Total:
- 1 Rep Max Push Press (out of rack)
- 1 Rep Max Front Squat (out of rack)
- 1 Rep Max Power Clean

Add your best successful lift from each movement to create a total score.

STRENGTH:
6-5-4-3-2 Overhead Squat (out of the rack)

WOD:
8 min AMRAP
- 5 Power Snatch (95/135)
- 5 Squat Snatch (95/135)
- 5 OH Squat (95/135)

Post WOD Extra Credit: Max Effort 700m Row

For Time:
- 600m Partner Run
- 80 Deadlift (125/185)
- 100 HR Push Ups (Comp: HSPU)
- 120 KB Swing (35/53)
- 140 Burpees

*You Go/I Go – split all work as needed, except you must run the 600m together.

WOD:
3 Rounds of 1 min on/1 min off
Max Rep:
- Calories on Rower
- Rope Climb
- Back Squat (out of rack) 60% of your 1 RM
- Ring Muscle Ups

STRENGTH:
8 min to work to heavy 3 rep Hang Power Clean

WOD:
8 min AMRAP:
- 20 Hang Power Clean (Rx: 95/135)
- 20 T2B

2 min Rest

5 min AMRAP
- 10 Hang Power Clean (Rx: 95/135)
- 10 T2B

STRENGTH:
12 min to find 1 Rep Max Squat Snatch

WOD:
12 min AMRAP:
2/2, 4/4, 6/6…
- Squat Snatch (105/155)
- BJ (20/24)
- HSPU

STRENGTH:
10-8-6-4-3-2 Front Squat (out of rack)

WOD:
For Time:
- 2 mile Run
- 50 Front Squats (95/135)

WOD:
For Time: 21-15-9
- Ring Dips
- Box Jumps (24/30)

*After each round you have 5 HSPU (Comp: strict)

Post WOD Extra Credit: Max Effort 600m Row

WOD:
18 min AMRAP:
- 30 C2B
- 40 WB (14/20)

*At top of every minute you have 3 Burpees

STRENGTH:
5-4-3-2 Jerk (out of the rack)

WOD:
2 RFT:
3-6-9-12
- C&J (95/135)
- T2B