10-10-10-10-10 Back Squat

10 min AMRAP:
55 DU (55 SU)
10 Single Arm DB Hang Clean and Jerk - Arm 1 (35/50)
10 Single Arm DB Hang Clean and Jerk - Arm 2 (35/50)

For Quality 15 min:
Single Farmer Carry walk 50’ R
Single Farmer Carry walk 50’ L
HSW 50’
5 of Hardest Rig Movement:

5 min Max Rep:
Double DB Burpee Box Step Overs (20/24, 35/50)

Thrusters 10-8-6-4-2-2-1

8 min AMRAP:
Ascending Ladder by 3’s: 3/3, 6/6, 9/9..
Thrusters (65/95)
C2B

12 min build in load: Tng Power Snatch Triples

9 min AMRAP:
10 BFOB
15 C2B
20 Power Snatch (65/95)
2 min Rest

For Time:
10 BFOB
15 C2B
20 Power Snatch (65/95)

Aerobic Capacity: Lactate Threshold

3 Sets for Execution:
3 min at fast pace
1 min rest
2 min at fast pace
1 min rest
1:30 at fast pace

Front Squat: 15 min to work up to a heavy 3 (Score 1)

15 min AMRAP:
50’ Double DB Walking Lunge Steps (35/50)
15 T2B
1 min rest

Deadlifts: 12 min to work up to a heavy 3

4 RFT:
20 DL (155/225)
5 RC
400m Run

For Time:
50 DU (50 SU)
40 WB (14/20, 9/10, Comp: 20/30, 9/10)
30 Box Jump Overs (20/24, Comp: 24/30)
20 Clean & Jerk (95/135)
10 Burpee Pull Up (Comp: Burpee BMU)
20 Clean & Jerk (95/135)
30 Box Jump Overs (20/24, Comp: 24/30)
40 WB (14/20, 9/10, Comp: 20/30, 9/10)
50 DU (50 SU)

24 min AMRAP:
30 Single DB Snatch 35/50 (15 R/15 L)
20 Single DB Squat 35/50 (10 R/10 L) (Comp: OH Squat 10 R/10 L)
15 C2B
10 Lateral Burpee Over DB

Strict Press 10-8-6-4-4-4

For Time:
21-15-9:
Ring Dip
SHSPU

Front Squat: 8-8-4-4-2-2

8 min AMRAP:
5 Double DB Complex Reps: Complex is: 1 Step Back: Lunge R - 1 Step back Lunge L - 1 Squat = 1 Rep (35/50)

5 Wall Walks
35 DU

12 min EMOM: 3 TnG Power Cleans

7 min AMRAP:
7 Power Cleans (95/135, Comp: 125/185)
15 Box Jump (20/24)

3 Rounds for Max Reps + Cals:

2 min Max Reps/Cals per movement:
Cal Row
Wall Ball (14/20, 9/10’)
T2B
Rest

5-5-5-5-5 No Noise, Re-grip DL

15 min AMRAP:
30 KB Swings (35/53)
15 Strict Pull Ups
200m Run

14 min AMRAP:
10 Double DB Box Step Overs (20/24, 35/50)
10 Burpee BJO (20/24)
10 Double DB Thrusters (35/50)

Post: 12 min:
4-5x through for Quality:
10 Double DB Walking Lunge Steps with DBs in Farmer Carry Position

20 Push Up position DB Pull Throughs