8 Rounds:
:45 sec Moderate
:45 sec Fast
:30 sec Easy
Rest 1 min

Partner WOD: You Go/I Go - Split as needed.

30 min AMRAP:
100 KBS (35/53)
20 WW
800m Run
60 Single Arm DB Thrusters (35/50)
20 SPU

On 20 min Clock:
0-13 min AMRAP
25 Box Step Ups (20/24)
20 T2B
15 DL (155/225)
10 SHSPU

13-20 min: 7 min to work up to a DL triple

Post: 100 AMSU or 100 Hollow Rocks

4-4-4-4-4 Front Squat

2 RFT:
20 Front Squats (95/135)
20 Jerks (95/135)
20 C2B (Comp: Round 2 is RMU)

For time:

21 dumbbell snatches, arm 1 (35/50)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2 (35/50)
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1 (35/50)
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2 (35/50)
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1 (35/50)
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2 (35/50)
9 lateral burpees over dumbbell

Click for all workout descriptions and standards

For Execution on a Running Clock:
5 min Medium Pace
2 min Rest
4 min: :30 Hard :30 Rec
4 min: :15 sprint :45 Rec
5 min Easy

Partner WOD: You Go/I Go
30 min AMRAP:
800m Run
50 Box Step Ups
50 KBS (35/53)
50 AMSU
50 HR Push Ups
50 Step Back Lunge

12 min EMOM: Power Clean and Jerk
0-6: 2 TnG
6-12: Single

10 min AMRAP:
10 Power Cleans (95/135)
60 DU
15 T2B

4-4-4-4-4 Back Squat

8 min AMRAP:
3 WW (Comp: Add 1 SC2W HSPU on each rep)
7 SPU
14 MBSC (14/20)

12 min to Build on Complex: Clean - FS - Jerk

Open WOD Repeat: 21.3
For Time:
15 Front Squats (65/95)
30 T2B
15 Thrusters (65/95)

Then, rest 1 minute before continuing with:

15 Front Squats
30 C2B
15 Thrusters

Then, rest 1 minute before continuing with:

15 Front Squats
30 BMU
15 Thrusters

Teens 14-17 Rx: 45/65 with T2B, C2B, BMU
Masters 55+ Rx 45/65 with T2B, Pull Ups, C2B
Scaled: 45/65, with HKR, Pull Ups, C2B

DL 5-4-3-2-2+

3 RFT:
20 DL (Rx: 125/185, Comp:155/225)
10 50’ Shuttle Runs

For Time:
21-18-15-12-9-6-3:
Machine Cal
WB (14/20, 9/10’, Comp: 10/11’)

Strict Press 5-4-3-2-2+

On 12 min Clock:
4 Rounds:
7 WW
55 DU

IRT: Max Rep SHSPU

Front Squat 5-4-3-2-2+

For Time:
21-15-9
Squat Cleans (65/95)
C2B

Comp:
For Time:
21-15-9
Squat Cleans (65/95)
9-6-3
RMU

5-4-4-3-3-3 Strict Press

12 min AMRAP:
5 Power Clean & Jerk ***After 5 Rounds Add Load to Clean & Jerk (Rx: 95/135, 125/185)
6 C2B
7 T2B