10-10-10-10-10 Front Squat

12 min AMRAP:
10 BMU
10 Lateral BOB
10 Front Squats (95/135)

3 Rounds:
On a running Clock: 2 min of work per movement. 2 min rest between rounds

Max Cal Row
Max Rep T2B
Max Rep Alt. Arm Single DB Snatch (35/50)

10 min EMOM: 5 DL

For Time:
21-18-15-12-9-6-3:
S2OH (75/115)
DL (75/115)

OHS 5-4-3-2-2-2

On 14 min Clock with a partner:
Max Meter Row

*While one partner is rowing, the other partner must complete a 200m Run before the partners can switch

For Time:
60 T2B
50 Double DB Front Squats (35/50)
40 C2B
30 Double DB Snatch (35/50)
20 WW
10 Double DB Clusters (35/50)

Post WOD: 8 min For Quality:
20 Russian Twist with MB or DB
4 Candlesticks

Bench Press 10-8-6-4-2-2
7 min Max Rep BBJO (20/24)

3 Rounds:
:30 Forward plank hold
:30 R plank hold
:30 L plank hold
:30 Row Boat Hold
:30 superman hold

12 min EMOM: 3 tng Squat Cleans

11 min AMRAP:
10 Squat Cleans (95/135)
60 DU

15 min EMOM: 1x Through the Complex:
Hang Power Clean
Hang Squat Clean
Jerk

For Time:
21-15-9
Thrusters (65/95)
9-6-3
Wall Walks

14 min AMRAP:
14 C2B
16 Step Back Lunge with Barbell in Front Rack (65/95)
24 DL (65/95)
Rest 3 min

For Time:
14 C2B
16 Step Back Lunge with Barbell in front rack (65/95)
24 DL (65/95)

20 min to work on Squat Snatch singles!

10 min AMRAP:
8 Squat Snatch (Rx: 65/95, Comp: 85/125)
12 Bar Facing Over Burpees

5x Superset:
5 DL
Right Into:
10 Double DB SLDL
1:30 Rest

3 RFT:
20 T2B
55 DU

5x Superset:
5 Back Squat
Right Into:
10 Double DB Strict Press
1:30 Rest

8 min AMRAP:
10 HSPU (Comp: SHSPU)
12 Double DB Box Step Overs (20/24, 35/50)

40 min “AMPAP”: With a Partner Complete the Following - You Go/I Go Style:

150 KBS (35/53)
150 KB Step Back Lunge (35/53)
150 WB (14/20, 9/10)
100 Push Ups
100 Box Jump Overs (20/24)

Find a 5K Turkey Trot to do, or do your own! Ruck or Run!

OR

Find a Track:
On a 30 min clock: Every 6 minutes (5x through):
Run 800m (Rest remaining amount of time)
Reduce distance so that you have at least 1:30 of rest.

OR

Take an extra day of rest! :)

15 min to build up to a heavy Power Clean & Jerk

On 14 min Clock:
Ascending Ladder by 3’s: : 3, 6, 9….
Clean & Jerk 75/115 (Comp: 105/155)
**3 C2B after each of C&J is complete (Comp: 3 RMU)