14 min AMRAP:
- 10 Thrusters (65/95)
- 12 Bar Over Burpees
- 50 DU

After WOD: 10 min to work to a heavy overhead squat (out of the rack)

STRENGTH:
10-8-6-4-3-2 Back Squat

WOD:
15 min AMRAP:
- 50 Wall balls (14/20)
- 50 ABMAT Sit-Ups
- 50 Walking Lunge Steps
- 50 KB Swings (35/53)

WOD:

Max Rep:
3 min: Push Press (105/155)
2 min rest
3 min: Push Press (85/125)
2 min rest
3 min: Push Press (65/95)
2 min rest
800m Run

*2 scores: total # push press and 800m time.

STRENGTH:
10-8-6-4-3-2 Deadlift

WOD:
9 min AMRAP:
- 7 Deadlift (RX: 155/225), (Comp: 225/345)
- 5 Muscle Up (Scale: Bar MU, Pull up)

WOD:

5 RFT:
- 50 DU
- 15 Squat Cleans (65/95)
- 15 Burpees
- 50 DU

Rest 2 minutes

STRENGTH:
9 min EMOM 3-5 Strict Pull Ups (Comp: Strict C2B)

WOD:
11 min AMRAP:
- 20 Pull ups
- 1 50m Shuttle Run
- 15 Pull Ups
- 2 50m Shuttle Runs
- 10 Pull Ups
- 3 50m Shuttle Runs

STRENGTH:
10 min of snatch strength/technique 5-4-3-3-3

WOD:
"AMANDA"
For Time: 9-7-5
- Ring Muscle Up (Scale: Strict C2B)
- Squat Snatch (95/135)

For Time: 2,000m Row
For Time: 5 min max rep rig touch burpees

After WOD extra credit: 100 Ab Mat Sit Ups

Partner KELLY:

5 RFT
- 400m Run (partners must run together)
- 30 BJ (20/24)
- 30 WB (14/20)

Partners You go/I go on WB & BJ, may split the work on WB and BJ as needed.

"DIANE"

For Time: 21-15-9
- DL (155/225)
- HSPU

Post WOD: Work on DU or Triple Unders

"FRAN"

For Time: 21-15-9
- Thrusters (65/95)
- Pull Ups

Post WOD: 3-3-3-3 Thrusters

STRENGTH:
10 min to find a re-grip set of 8 DL

WOD:
12 min AMRAP:
- 5 S2OH 75/115
- 10 DL 75/115
- 15 BJ 20/24

WOD:
For Time: 1600m Run
1st 400m: Med Ball Carry 14/20
2nd 400m: Bodyweight
3rd 400m: OH plate Carry 25/45
4th 400m: Bodyweight

*13 min TC

WOD:
30-20-10

- T2B
- AB Mat Sit Ups
- Hang Snatch (75/115)

Post WOD Extra Credit: 50 V-ups

WOD:
20 min AMRAP: Mary or Cindy

Cindy:
- 5 pull ups
- 10 HR push ups
- 15 air squats

Mary:
- 5 HSPU
- 10 Pistols
- 15 Pull ups