STRENGTH:
Push Press: 5 @ 70%, 3 @ 80%, 1+ @ 90%

WOD:
4 RFT:
- 5 Strict Pull Ups
- 10 C2B
- 15 Pull Ups
- 30 Ab Mat Sit Ups

STRENGTH:
Power Snatch: 12 min to work to a heavy triple

WOD:
3 RFT
- 15 Power Snatch (65/95)
- 400m Run

STRENGTH:
Front Squat: 3 @ 70%, 3 @ 80%, 3+ @ 90%

WOD:
25 min AMRAP:
- 7 Thrusters 95/135
- 7 HSPU
- 75 DU
2 min Rest

TECHNIQUE:
20 min MU/Pull Up technique work

WOD:
For Time:
- 100 Burpee BJ Overs (20/24)

*TC: 14 min

STRENGTH:
Power Clean: 3 @ 65%, 3 @ 75%, 3+ @ 85% (must be touch n go)

WOD:
21-15-9
- Deadlift (155/225)
- Overhead Squat (95/135)

*You will have 1 barball, and you will be loading/deloading throughout the WOD

*13 min TC

Competitors Class 1-2:30pm

15 min AMRAP

- 5 Squat Snatch (75/115, 105/155)
- 10 Clean & Jerk (75/115, 105/155)

STRENGTH:
Push Press 3 @ 65%, 3 @ 75%, 3+ @ 85%

WOD:
For Time:
8-6-4-2 Ring MU (Scale: BMU, or strict C2B)
12-10-8-6 HSPU (Comp: strict)

*15 min TC

Extra Credit Post WOD: Max 500m Row

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