15 min AMRAP:
5 WW
7 Double DB Devils Press (35/50)
10 Double DB Box Step Ups (20/24, 35/50)
15 T2B
20 Box Jump Overs (20/24)

Post WOD: 10 min
For Quality:
25-75’ of HSW
20 Hollow Rocks
10 Push Ups

(22.3 repeat)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

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4 Rounds:
4 min to complete 400m Run
IRT of that window: Max Rep Box Step Overs (20/24)
1 min Rest

*Score: total # box step overs.

Partner WOD: You Go/I Go - Switch as you see fit!
22 min AMRAP:
30 Cal Row
20 DL (155/225)
20 T2B
10 SHSPU (Comp: 20 SHSPU)

16 min EMOM:
Even 2 Snatch: Athlete Choice: Squat or Power
Odd: 1-3 reps of: Athlete Choice: RMU, BMU, SPU, jumping BMU, Jumping PU with Negative or Hard Rec Pull

For Time:
21-15-9:
Power Snatch (55/75)

*After Each Set of Power Snatch perform 3 WW

5-5-5-5 Front Squat

9 min AMRAP:
9 C2B
35 DU
12 Thrusters (70/100)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell (35/50)
3 dumbbell hang clean-to-overheads (35/50)
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

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20 min AMRAP:
20 Box Step Ups (20/24)
20 KBS (35/53)
20 AMSU
400m Run

5 Rounds of:
3 min JUST above Threshold Pace
3 min Rest

For Time:

3 Rounds:
12 BFOB
12 DL (155/225, Comp: 185/275)

Into:
4 Rounds:
5 WW
10 SPU
20 Air Squats (Comp: 10 alt leg pistols)

Front Squat 5-4-3-2-2-1
Jerk 5-4-3-2-2-1

5 min Max Rep T2B
*every break you have 25 DU

13 min to build on the complex:
4 DL - 2 Hang Power Cleans

13 min AMRAP:
3/3, 6/6, 9/9...
DL 95/135 (Comp: 105/155)
Hang Clean 95/135 (Comp: 105/155)

14 min Max Cals on a Machine:
Every 2 min: Must stop and complete 10 Double DB Thrusters (35/50)

Post: 10 min for Quality:
3-10 SHSPU
10 Plank Push Ups
1 min Rest

14.4 Open WOD Repeat

14 min AMRAP:
60 Cal Row
50 T2B
40 Wall Ball (14/20, 9/10)
30 Cleans (95/135)
20 Ring MU

Post WOD:
10 min: Take as little rest between as possible
:30 side plank R
:30 side plank L
:30 Vups / tuck ups / leg lifts
:30 K2E Push up position with CONTROL

For Time:
150’ - 100’ - 50’:
Double DB Lunge in Front Rack (35/50)
Shuttle Run
Farmer Carry with Double DB (35/50)
Shuttle Run
HSW
Shuttle Run