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)

24 min AMRAP:
30 Single DB Snatch 35/50 (15 R/15 L)
20 Single DB Squat 35/50 (10 R/10 L) (Comp: OH Squat 10 R/10 L)
15 C2B
10 Lateral Burpee Over DB

Strict Press 10-8-6-4-4-4

For Time:
21-15-9:
Ring Dip
SHSPU

Front Squat: 8-8-4-4-2-2

8 min AMRAP:
5 Double DB Complex Reps: Complex is: 1 Step Back: Lunge R - 1 Step back Lunge L - 1 Squat = 1 Rep (35/50)

5 Wall Walks
35 DU

12 min EMOM: 3 TnG Power Cleans

7 min AMRAP:
7 Power Cleans (95/135, Comp: 125/185)
15 Box Jump (20/24)

3 Rounds for Max Reps + Cals:

2 min Max Reps/Cals per movement:
Cal Row
Wall Ball (14/20, 9/10’)
T2B
Rest

5-5-5-5-5 No Noise, Re-grip DL

15 min AMRAP:
30 KB Swings (35/53)
15 Strict Pull Ups
200m Run

14 min AMRAP:
10 Double DB Box Step Overs (20/24, 35/50)
10 Burpee BJO (20/24)
10 Double DB Thrusters (35/50)

Post: 12 min:
4-5x through for Quality:
10 Double DB Walking Lunge Steps with DBs in Farmer Carry Position

20 Push Up position DB Pull Throughs

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