OHS 5-4-3-2-2-2

On 14 min Clock with a partner:
Max Meter Row

*While one partner is rowing, the other partner must complete a 200m Run before the partners can switch

For Time:
60 T2B
50 Double DB Front Squats (35/50)
40 C2B
30 Double DB Snatch (35/50)
20 WW
10 Double DB Clusters (35/50)

Post WOD: 8 min For Quality:
20 Russian Twist with MB or DB
4 Candlesticks

Bench Press 10-8-6-4-2-2
7 min Max Rep BBJO (20/24)

3 Rounds:
:30 Forward plank hold
:30 R plank hold
:30 L plank hold
:30 Row Boat Hold
:30 superman hold

12 min EMOM: 3 tng Squat Cleans

11 min AMRAP:
10 Squat Cleans (95/135)
60 DU

15 min EMOM: 1x Through the Complex:
Hang Power Clean
Hang Squat Clean
Jerk

For Time:
21-15-9
Thrusters (65/95)
9-6-3
Wall Walks

14 min AMRAP:
14 C2B
16 Step Back Lunge with Barbell in Front Rack (65/95)
24 DL (65/95)
Rest 3 min

For Time:
14 C2B
16 Step Back Lunge with Barbell in front rack (65/95)
24 DL (65/95)

20 min to work on Squat Snatch singles!

10 min AMRAP:
8 Squat Snatch (Rx: 65/95, Comp: 85/125)
12 Bar Facing Over Burpees

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