15 min to work up in load on the complex:
1 Squat Clean
1 Front Squat
2 S2OH

WOD:
For Time:
10-9-8-7-6-5-4-3-2-1:
C2B
Squat Clean & S2OH (75/115)

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

WOD:
5 RFT:
25 WB (14/20, 9/10’)
200m Run

10 min EMOM: 3 Tng Power Snatch

Open WOD 11.1
10 min AMRAP:
30 DU
15 Power Snatches (55/75)

WOD:
On 25 min Clock:
0-5 min: Max Cal Row

5-10 min: Max Rep Double DB Box Step Overs (35/50, 20/24)

10-15 min: Rest

15-20 min: Max Cal Row

20-25 min: 5 min AMRAP:
15 Russian KBS
15 Ab Mat Sit Ups

Waza Qualifier WOD:
12 min AMRAP:
21-15-9
DL (115/165)
Pull-ups

Right into…

15-12-9
Front Squats (115/165)
C2B

Right into…

12-9-6
S2OH (115/165)
Bar Muscle-ups

18 min EMOM:
Min 1: 5-7 Dips
Min 2: 5-7 HSPU
Min 3: :30 Hold

For Time:
100 Burpee Box Jump Overs (20/24)

10 min EMOM through Complex:
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 Thruster

WOD:
On 12 min Clock:
Buy In: 900m Run
IRT: AMRAP:
7 Hang Power Cleans (75/115)
7 Thrusters (75/115)
15 C2B

12 min E2MOM:
8 DL with Barbell
8 DB SLDL R & L

Each For Time:
1000m Row
500m Row
250m Row

For Time:
2 RFT:
30 T2B
90’ HSW
300m Run

Right into:
1 RFT:
30 BMU
90’ HSW
300m Run

WOD:
For Time:
100 DU
50 Double DB DL (35/50)
50 Double DB S2OH (35/50)
50 Box Jump Overs (20/24)
50 Double DB Box Step Overs (35/50, 20/24)
50 Single DB Alt. Devils Press (35/50)
100 DU

Front Squat 10-8-6-4-3-2

WOD:
10 min AMRAP:
7 RMU
40 WB (14/20, 9/10’)

WOD:
5 min AMRAP:
7 Hang Power Clean (Rx: 95/135)
7 Strict Pull Up
7 BFOB

-3 min Rest-

5 min AMRAP:
7 Hang Power Clean (Rx: 95/135)
7 Strict Pull Up
7 BFOB

5x:
10 Barbell Bent Over Row
16 Alt arm DB Curl

14 min E2MOM:
3 Re-Grip Power Snatch into 6 OHS

WOD:
8 min AMRAP Ladder:
3/3, 6/6, 9/9 …
Power Snatch (65/95)
Thrusters (65/95)

2x Through for Max Reps:
3 min Max Rep, 1 min Rotate:

Wall Walks
Rope Climbs
Assault Bike Cals
Ab Mat Sit Ups

DL Work

WOD:
17 min AMRAP :
14 DL (Rx: 125/185, Comp 155/225)
14 T2B
1 min Rest