16 min E2MOM:
9 Front Squats into 6 Jerks

WOD:
7 min AMRAP:
10 Strict Press Rx: (55/75)
10 C2B
35 DU

10 min AMRAP:
60’ Double DB Front Rack Walking Lunges (35/50)
20 T2B

Post WOD:
5-5-5-5 Back Squat

Push Press 5-5-5-5-5

WOD:
For Time:
30 HSPU (Comp: SHSPU)
300 DU
30 HSPU (Comp: SHSPU)

17 min "AMRAP":
50 MB Squat Cleans (14/20)
50 C2B
50 Wall Balls (14/20, 9/10’)
50 C2B
400m Med Ball Run (14/20)

5-5-5-5 DL
5-5-5-5 Bench Press

WOD:
4 min Max Rep KBS (35/53)
*Every time you break you have 5 Burpees

15 min EMOM: 1 Squat Clean & Jerk

WOD:
11 min AMRAP:
3 Squat Clean & Jerks (Rx: 105/155, Comp: 135/205)
200m Run

Squat Snatch Work

Benchmark WOD: Amanda
For Time:
9-7-5
RMU
Squat Snatch (95/135)

WOD:
38 min AMRAP:
30 Cals on Machine
30 Box Step Overs
30 Ab Mat Sit Ups
30 KB Sumo DL
30 Alt. DB Bicep Curls

15 min to build up in the Complex:
3 Hang Power Cleans
3 Front Squat

WOD:
9 min AMRAP:
21 Hang Power Cleans (75/115)
15 Front Squat (75/115)
9 Strict Pull Ups

12 min E2MOM:
10 DL --> 12 Double DB Strict Press

WOD:
7 min AMRAP:
10 Double DB Snatch @ EMOM Push Press Load
10 Bar Facing Over Burpees

i1uvit Total:
1 Rep Max Front Squat
1 Rep Max Power Clean
1 Rep Max Push Press

"Cindy’s Sister":
20 min AMRAP:
5 T2B
10 KBS (35/53)
15 Thrusters (35/45)

7-6-5-4-3-2 DL

WOD:
For Time:
21-15-9 DL (Rx: 155/225, Comp: 185/275)
150-100-50 DU (Scale: SU)

24 min E3MOM:
400m Run
In Remaining time: Max Rep RMU

WOD:
15 min AMRAP:
60’ Single DB Walking Lunges 35/50 (Rx: Front Rack, Comp: Overhead)
20 Single DB Snatch (35/50)
15 Single DB Box Step Ups (35/50, 20/24)

5 min EMOM:
10-15 Ab Mat Sit Ups
IRT: Plank Hold