Work up in sets of 3 on Thruster past WOD load.

22 min AMRAP:
18 Thrusters (65/95)
15 C2B
12 BFOB
50 DU

4 RFT:
23 Cal Row
23 Double DB Burpee DL (35/50)

Post WOD: 5 min Alligator Drills

For Time:
60 WB 14/20, 9/10’ (Comp Ladies: 14# to 10’, Comp Men: 30# 10’)
50 T2B
40 WB (14/20, 9/10’)
30 BMU
20 WB (14/20, 9/10’)

5 min EMOM:
7 Tng Power Snatch

5x3 OHS

5 min Clock:
Max Rep DU
**Every time your break you have 10 Burpees

7 min AMRAP:
20 Double DB Box Step Overs (35/50, 20/24)
20 HSPU

-3 min Rest-

7 min AMRAP:
75’ HSW
30 Box Jump Overs (20/24)

5 min EMOM:
7 Tng Power Clean & Jerk

Build up on load in the Complex:
1 Front Squat
1 Jerk
1 Front Squat
1 Jerk

3 min Clock:
Max Rep C2B

25 min AMRAP:
500m Row/Ski or 1000m Bike
50 Box Step Ups (20/24)
30 Ab Mat Sit Ups

Snatch Work

8 min AMRAP:
6 RMU
10 Power Snatch (Rx: 65/95, Comp: 95/135)

Push Press 10-8-6-4-2-2
1 Down & Back of Single DB OH Walking Lunge: 25’ R + 25’ L - Complete after each set of Push Press.

15 min AMRAP:
50 WB 14/20, 9/10’ (Comp ladies 10’)
400m Run

DL: 10-10-10

WOD:
20 min AMRAP:
15 T2B
30 Alt. Single DB Snatch (35/50)
15 BFOB
50 DU

For Time: Fancy Fran
21-15-9:
Double DB Thrusters (35/50)
C2B

Post WOD:
5 working Sets of the Following: 3 Pause Front Squat + 1 Jerk

You GO/I GO
24 min AMRAP:
50 DL (155/225)
100 BFOB
200/250 Cal Row

Barbell Bench Press 10-8-6-4-2

8 min AMRAP:
18 T2B
50 DU

15 min work up in Squat Clean & Jerk re-grip Triples

27 min E3MOM:
3 Re-grip Squat Clean & Jerk
IRT: Max Cals on Machine

Gymnastics Day
EMOM: 20 min - rotate each min
5-10 SPU
5-10 SRD
1-3 Rope Climbs
1-5 Wall Walks

5 min Max Rep:
Burpee Pull Up (Comp: Burpee RMU)