SUPERSERT:
20 min of Work:
8 Front Squat
Right into:
12 Double KB/DB DL
1:30 min Rest

7 min AMRAP:
25 MBSC (14/20)
5 WW

8-8-8-8-8 Double DB Strict Press

13 min AMRAP:
20 Box Step Ups (20/24)
10 Strict Pull Ups
20 DB Hang Snatch (10 R/10 L) (35/50)

8 min EMOM:
1x Complex:
2 Power Clean
2 Squat Clean

WOD:
10 min AMRAP:
10 Power Clean (65/95)
8 C2B (Comp: BMU)
10 Squat Clean (65/95)
8 HSPU (Comp: SHSPU)

Repeat from 10/17 - Pick a machine - can be the same or different from 10/17 if you did that WOD.

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
Rest: 3 min b/t sets

12 min E2MOM: 6x through
10 Double DB Deadlift
8 Double DB Squats
6 Double DB S2OH

12 min AMRAP:
10 Single DB Devils Press - Alt Arms (35/50, Comp: 50/70)
200m Run

7 min EMOM: 1x Complex:
2 Hang Power Clean
2 Front Squat
2 S2OH

7 RFT:
7 Hang Power Clean (75/115)
7 Front Squats (75/115)
7 S2OH (75/115)
7 Bar Facing Over Burpee

10 min to work up past WOD weight for DL in sets of 8.

22 min AMRAP:
In Teams of 2:
20 Cal Row
15 DL 155/225 (Comp: 185/275)
15 T2B

Partners MUST alternate per movement. Must tag hands between transitions of movements.

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)