5 min AMRAP:
- 10 T2B
- 8 Burpee Box Jump Overs (20/24)
- 30 Walking Lunge Steps

Rest 3 min

5 min AMRAP:
- 10 T2B
- 8 Burpee Box Jump Overs (20/24)
- 30 Walking Lunge Steps

STRENGTH:
Front Squat 5 @ 65%, 5 @ 75%, 5+ @ 85%

WOD:
3 RFT:
- 45 Wall Balls (14/20) *Comp ladies to 10' line
- 15 Ring Dips

*16 min TC

For Time:

- 100 Pull Ups
- 100 KB Swings (35/53)
- 200 DU
- 800m Run

* 20 min TC

STRENGTH:
Power Clean: 5 @ 60%, 5 @ 70%, 5+ @ 80% (must be touch n' go)

11 min AMRAP:

- 3 Power Clean (95/135)
- 4 Front Squats (95/135)
- 5 Push Press (95/135)
- 6 Bar over facing burpees

21 min AMRAP:

- 5 Ring MU (Scale 1: BMU, Scale 2: strict C2B)
- 10 KB Front Rack Step Up (35/53, 20/24)
- 15 KB Swings (35/53)

1 min rest

STRENGTH:
Push Press 5 @ 60%, 5 @ 70%, 5+ @ 80%

WOD:
3RFT:

- 400m Run
- 10 DL (175/250)
- 15 T2B

*TC: 16 min

Max Reps: 3 Rounds on a running clock

Round 1: 3 min rotations
Round 2: 2 min rotations
Round 3: 1 min rotations

- Cal Row
- Box Jumps (24/30)
- Strict Pull Ups
- ABMAT Sit Ups

For Time:

- 30 HSPU
- 30 Hang Squat Clean (95/135)
- 15 HSPU
- 15 Hang Squat Clean (95/135)

WOD:
4 times through: :30 work/:30 rest

- Ring MU
- Handstand walk
- Rope Climb
- Squat Snatch (95/135)

1 min rest at the end of each round

Score is total max reps

WOD:

35 min AMRAP:

- 50 Lateral hop burpees over EBB
- 50 Box Jumps (20/24)
- 50 ABMAT sit-ups
- 50 Strict press (35/45)
- 50 T2B
- 400m Run

STRENGTH:
10 min to build to a heavy load on the complex: Squat Clean, Front Squat, Jerk

8 min EMOM: 1 rep of the complex: Squat Clean, Front Squat, Jerk

WOD:
5 min Max Rep Cluster (75/115)

STRENGTH:
1 set of max rep strict pull ups
2 min rest
1 set of max rep strict pull ups
2 min rest
1 set of max rep butterfly or kipping C2B
2 min rest
1 set of max rep kipping C2B
2 min rest
1 set of max rep butterfly or kipping pull ups
2 min rest
1 set of max rep kipping pull ups

FOR TIME:
300 DU (Scale: 600 singles)

i1uvit 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.

30 min Partner AMRAP:
- 20 WB (14/20)
- 20 KB Swing (35/53)
- 15 Pull Ups
- 15 T2B
- 50 DU (Scale: 100 singels)

The partners must rotate in this way:
P1: completes all 20 WB then
P2: completes all 20 KB swings then
P1: completes all 15 pull ups then
P2: completes all 15 T2B then
P1: completes all 50 DU then
---thats 1 round---
P2: completes all 20 WB then
P1: completes all 20 KB swings then
P2: completes all 15 pull ups then
P1: completes all 15 T2B then
P2: completes all 50 DU then
---thats 2 rounds---

and they will continue on in this fashion for 30 min

STRENGTH:

10 min to work to a heavy load on the complex: 3 hang power snatch, 3 power snatch

7 min EMOM of the complex: 3 hang power snatch, 3 power
snatch

WOD:
3 RFT:
- 15 snatch (55/75)
- 200m Run