5x Superset:
5 DL
Right Into:
10 Double DB SLDL
1:30 Rest

3 RFT:
20 T2B
55 DU

5x Superset:
5 Back Squat
Right Into:
10 Double DB Strict Press
1:30 Rest

8 min AMRAP:
10 HSPU (Comp: SHSPU)
12 Double DB Box Step Overs (20/24, 35/50)

40 min “AMPAP”: With a Partner Complete the Following - You Go/I Go Style:

150 KBS (35/53)
150 KB Step Back Lunge (35/53)
150 WB (14/20, 9/10)
100 Push Ups
100 Box Jump Overs (20/24)

Find a 5K Turkey Trot to do, or do your own! Ruck or Run!

OR

Find a Track:
On a 30 min clock: Every 6 minutes (5x through):
Run 800m (Rest remaining amount of time)
Reduce distance so that you have at least 1:30 of rest.

OR

Take an extra day of rest! :)

15 min to build up to a heavy Power Clean & Jerk

On 14 min Clock:
Ascending Ladder by 3’s: : 3, 6, 9….
Clean & Jerk 75/115 (Comp: 105/155)
**3 C2B after each of C&J is complete (Comp: 3 RMU)

Front Squat 10-8-6-4-3-2-1

8 min AMRAP:
8 Double DB Hang Squat Cleans (35/50)
40 DU

5 RFT:
1 Rope Climb
10 T2B
1 RC
20 Alt.Single DB Snatch (35/50)

12 min EMOM: Power Snatch
0-4: Tng 5
4-8: Tng 3
8-12: Single

Repeat 16.3 Open WOD:
7 min AMRAP:
10 Power Snatches (55/75)
3 BMU

Back Squat Strength 10-8-6-4-3-2-1

12 min AMRAP:
40 WB (14/20, 9/10)
100 DU
40 WB (14/20, 9/10)
100 Crossovers

3 Sets for Execution:
3 min at fast pace
1 min rest
2 min at fast pace
1 min rest
1:30 at fast pace

Rest: 3 min b/t sets

On 20 min Clock:
For Time:
21 C2B
6 WW
18 C2B
5 WW
15 C2B
4 WW
12 C2B
3 WW
9 C2B
2 WW
6 C2B
1 WW
3 C2B
IRT: Work up to a heavy 5 rep FS from floor.

Partner WOD: You Go I Go per Round
5 Rounds Each:
Every 2 min Partner 1 completes the following and partner 2 rests.

10/12 Cal Row
10 Double DB Box Step Ups (20/24, 35/50)
Max Rep: SHSPU

Post WOD For Quality 12 min:
5-15 T2B
20 Push Up position DB Drag
20 Hip Halo Hip Bridge

12 min EMOM:
4 DL
3 Hang Power Clean
2 Jerks

12 min AMRAP:
100m Double DB Farmer Carry (35/50)
12 Burpee Pull Up
60 DU

15 min E3MOM:
500m Row

-5 min Rest between EMOMs-

15 min E3MOM:
15 Double DB Thrusters (35/50, Comp: 50/70)

18 min AMRAP:
20 Alt. Arm DB Snatch (Rx: 35/50, Comp: 50/70)
10 Shuttle Runs
8 WW

Post Core Work:
12 min for Quality:
10 Vups
10 Hollow Rocks
10 AMSU
10 Flutter Kicks
10 Sec Hollow Hold
1 min Rest