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

14 min E2MOM:
Power Snatch + OHS
-regrip-
Squat Snatch

2 RFT:
15 Squat Snatch (Rx: 65/95, Comp: 95/135)
15 Pull Ups (Comp: C2B)
15 OHS (Rx: 65/95, Comp: 95/135)
15 Pull Ups (Comp: C2B)

5-5-5-5-5 DL

For Time:
15 WW
50 DL (155/225)
100 Wall Balls (14/20, 9/10’)

4 Rounds of:
4 Sets of:
:30 Sprint
:30 Recovery

3 minutes rest between rounds.

5x3 Regrip Squat Clean & Jerk

For Time:
21-18-15-12-9-6-3:
BBJO (20/24)
T2B

Open Workout 19.3
For Time:
200' Single DB OH Walking Lunge (35/50)
50 Single DB Box Step Ups (35/50 20/24)
50 SHSPU
200' HSW

Post WOD:
12 min with Purpose:
20 AMSU or 20 Vups
1 set of 25-75’ HSW

10-8-6-4-2-2 Thrusters
*After Each set of thrusters complete - Pick one: 3 RMU, 3 BMU or 3 SPU

11 min AMRAP:
100 DU
45 C2B
100 DU
45 Thrusters (65/95)

18 min AMRAP:
8 WW
14 Lateral Burpee Over DB
18 DB Snatch (9R/9L) (35/50)
-1 min Rest-

For Time:
21-15-9
DL (155/225)
HSPU (Comp: SHSPU)

4 min Rest

9-6-3
FS (Rx: 95/135) (Comp: 115/175)
BMU

Aerobic Capacity Day!
Pick a Rower, Bike or Skier

5 sets of:
3 min above Threshold
3 min Recovery

20 min AMRAP
100 DU
30 T2B
20 Box Jumps (20/24)
10 Power Cleans (RX: 105/155, Comp: 145/205)

1 Squat Snatch + 1 OHS

8 min AMRAP
3/3, 6/6, 9/9
OHS (65/95)
C2B

Deadlift: 15 min to find a heavy double

8 min AMRAP:
Ladder up by 1:
1 DL
1 C2B (Comp: RMU)
2 DL
2 C2B (Comp: RMU)
3 DL
3 C2B (Comp: RMU)

Post WOD:
4 min to get in as many quality SPU as you can.

13 min AMRAP:
50 DU
12 Power Snatch (65/95)
6 WW

-3 min Rest-

12 min AMRAP:
50 DU
12 Power Snatch (65/95)
6 WW

Back Squat 10-10-5-5-2-2-2-5-10

For Time:
500m Row