8x3 Strict Press

12 min AMRAP:
20 Single DB Hang Clean & Jerk (35/50)
50’ Single DB OH Walking Lunge (35/50)
20 C2B

8x3 Back Squat

8 min AMRAP:
4 50' Shuttle Runs
10 Double DB Squat Cleans (35/50)

30 min AMRAP:
500m Row
3 Rounds of Almost Strict Cindy

1 Round of Almost Strict Cindy:
5 SPU
10 Push Ups
14 Box Step Ups 20/24 (Comp: 35/50 DB)

20 min to work up in load on the Snatch Complex:
1 Snatch Pull
1 Dip Snatch
-Regrip-
1 Snatch

8 min AMRAP:
50 DU
50’ HSW

For Time:
10 Double DB Devils Press (35/50)
20 RMU (Comp: 30 RMU)
30 Double DB Box Step Overs (35/50, 20/24)
40 BBJO 20/24 (Comp: 24/30)
50 T2B
600m Run

10-8-6-4-2-2-2 Front Squat *Pulling from the floor today.

6 min AMRAP:
25 WB 14/20, 9/10’ (Comp 10/11')
15 Ab Mat Sit Ups

5-4-3-2-2 Jerk

12 min AMRAP:
15 Push Jerk (65/95)
12 C2B
9 SDLHP (65/95)

5-4-3-2-2 Deadlift

3 Rounds:
20 DL Rx: 155/225, Comp: 175/265)
15 HSPU
75’ HSW

On a 30 min Clock:
5 Rounds:
3 min Recovery Pace
2 min Moderate Pace
1 min Sprint Pace

20 min E2MOM Complex:
2 Cleans
2 Hang Cleans
2 Front Squats
2 Jerks

Repeat: Open WOD 11.3
5 min AMRAP:
1 Squat Clean (110/165)
1 S2OH (110/165)

7 RFT:
1 Rope Climb
10 Burpees to a 6"+ Target

For Quality:
8 min:
25 Ab Mat Sit Ups or 15 T2B
10-15 Double DB Bicep Curls
10-15 Push Ups

Benchmark WOD: Nancy
5 RFT:
400m Run
15 OHS (65/95)

25 min AMRAP:
800m Run
25 Thrusters (65/95)
15 BFOB

16 min E2MOM: 12 DL

10 min AMRAP:
20 Alt. Single DB Snatch (35/50)
15 Box Jumps (20/24)
10 T2B

For Max Reps at each Movement:
Tabata Double DB Strict Press
Tabata Double DB Jumping Lunges
Tabata Strict Pull Ups
Tabata Double DB Walking Lunges
Tabata Double DB Push Press