8x2: BS

7 min Max Rep Wall Balls (14/20, 9/10)
*Every time you break you have 75 DU

8x2: SP

For Time:
1-8:
T2B
C2B

1 min Rest

8-1:
Strict Press (75/115)
Push Ups

8x2: DL

4 min AMRAP:
4 Double DB snatch (35/50)
8 Double DB Box Step Overs (35/50, 20/24)

2 min Rest

4 min AMRAP:
12 Single DB snatch (35/50)
12 Single DB Box Step Ups (35/50, 20/24)

4 RFT:
15 Thrusters (65/95)
15 BFOB

Post WOD:
8 min EMOM:
WW with 1-5 Wall Facing SHSPU

8x3 Power Snatch

11 min AMRAP:
8 Power Snatch (75/115)
8 Strict Pull Up
50 DU

8x3 Hang Squat Cleann

For Time:
21-15-9:
Hang Squat Clean (65/95)
HSPU (Comp: SHSPU)

20 min EMOM:
1: 10 Double KB DL
2: RMU
3: Assault Bike Cals
4: BBJO (20/24)

8x3 Push Press

9 min AMRAP:
3/3, 6/6, 9/9
Wall Walks
50’ Shuttle Run

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Partner WOD:
On 20 min Clock:

*Score 1: Accumulate as many Cals on rower as possible.

*Score 2: AMRAP of:
30 Single DB Snatch (35/50)
30 T2B
30 Med Ball Squat Clean (14/20)

Teams of 2: Both partners working at the same time, one rowing, one working on the AMRAP. Switch as needed.

5x12 Alt Arm Double DB Bench

3 Rounds on a Running Clock:
1 min of Max Reps per Movement
Rest 2 min between Rounds

Burpee Box Jumps (20/24)
BMU
Burpee Box Jumps (20/24)
T2B

For Time:
3 min Handstand Hold
100 Air Squats
150’ Handstand Walk
100 Air Squats
30 HSPU

Post WOD:
8-10 min for Quality:
20 Vups/tuck ups/leg lifts
20 Marching hip bridge with hip halo
:30 Side Plank R/L

8x3 DL

5 RFT:
5 DL @ 75% of heaviest DL
60 DU

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)