12 min For Quality:
5-10 Pike off Box HSPU
3-5 T2B
1 min Rest

WOD:
3 Rounds for Max Reps:
1 min Max Rep WW (Comp: Max distance HSW)
1 min Max Rep Alt Arm Single DB Snatch 35/50 (Comp: 50/70)
1 min Rest

Back Squat 10-8-6-4-4-4

Benchmark WOD Annie:
For Time:
50-40-30-20-10:
DU
AMSU

Snatch Work:
Power Snatch + OHS
-Regrip-
Squat Snatch

9 min AMRAP:
7 Squat Snatch 65/95 (Comp: 95/135)
5 BMU (Comp: 5 RMU)

15 min EMOM: 1 Squat Clean & Jerk

For Time:
15 Squat Clean & Jerks @ 70% of Best Load completed during EMOM

On 30 min Clock: Max Cal Row with a Partner
P1: 400m Run
P2: Row Max Cals

MUST Switch every time partner gets in from run.

Pause Front Squats: 8-6-5-4-3-3-3-3-3 with 3 sec pause at the bottom

10 min AMRAP:
8 Front Squats 95/135 (Comp: 115/175)
8 C2B (Comp: 16 C2B)
40 DU

2 Rounds of: 2:30 Max Rep, :30 to rotate.
Rope Climbs
Bike Cals
Wall Walks
Sandbag Cleans

22 min AMRAP:
30 DL (65/95)
30 Thrusters (65/95)
30 T2B
30 Lateral Burpee Over Bar

Squat Snatch Re-Grip Doubles

21 min E3MOM:
5 Squat Snatches (Rx: 95/135, Comp: 125/185)
15 BFOB

For Time:
25 Hang Power Cleans (Rx: 75/115, Comp: 115/165)
50 Front Squats (Rx: 75/115, Comp: 115/165)
25 Hang Power Cleans (Rx: 75/115, Comp: 115/165)

Post:
18 min For Quality:
5 Strict Pull Ups
10 Wall Balls (14/20, 9/10’ or 10/11’)

3-3-3-2-2-2 Jerk from the Floor

12 min AMRAP: Ascending Ladder 3/3, 6/6, 9/9
DL (155/225)
HSPU

3-3-3-3-3-3 Back Squat

*After Each set of Back Squats you have 6 Box Jumps as high as possible.

6 min AMRAP:
6 BJO (20/24)
6 C2B

8 RFT:
7 Single DB Devil’s Press (35/50)
200m Run
7 T2B

Post: Core Work

12 min AMRAP:
12 Bar Facing Over Burpees
12 Thrusters (65/95)

Post: For Quality:
12 min:
20 Push Up Position Single DB Pull Through
10 VUps
5 Single DB TGU Sit Ups R/L

4 RFT:
25' HSW
25 Pull Ups
25' HSW
25 Push Ups
25' HSW
25 Ab Mat Sit Ups
25' HSW
25 Walking Lunge Steps