DL 5-4-3-2

WOD:
3 RFT:
600m Run
15 DL (Rx:155/225, Comp: 185/275)
15 HSPU (Rx: Kipping, Comp: Strict)

10 min EMOM: 2-5 RMU

WOD:
8 min AMRAP:
20 WB (14/20, 9/10’)
20 MB Step Back Lunges (14/20)

12 min EMOM: 1 Clean + 2 Jerks

WOD:
12 min AMRAP:
8 Cleans (Rx: 65/95, Comp: 75/115)
10 S2OH (Rx: 65/95, Comp: 75/115)
45 DU

WOD:
For Max Reps:
0-2: Double DB Box Step Overs (35/50, 20/24)
2-4: Burpee BJ (20/24)
4-6: Double DB Snatch (35/50)
6-7:30: Rest
7:30-9: Double DB Box Step Overs (35/50, 20/24)
9-10:30: Burpee BJ (20/24)
10:30-12: Double DB Snatch (35/50)
12-13: Rest
13-14: Double DB Box Step Overs (35/50, 20/24)
14-15: Burpee BJ (20/24)
15-16: Double DB Snatch (35/50)

WOD:
Fran:
21-15-9
Thrusters (95/65)
Pull Ups

Post WOD:
Front Squat: 6-4-2-2-2-2

WOD:
For Time:
50 WB (14/20, 9/10’)
800m Run
50 Double DB DL (35/50)
800m Run
50 Double DB S2OH (35/50)
800m Run
50 KBS (35/53)
800m Run

3-3-3-3 OHS

WOD:
12 min AMRAP:
5 Power Snatch (Rx: 55/75, Comp: 75/115)
7 OHS (Rx: 55/75, Comp: 75/115)
9 T2B

15 min E3MOM:
8 Barbell Strict Press
8 Tempo Push Ups
8 Banded Tricep Ext on Rig

-1 min Rest-

6 min EMOM:
5 Strict Press
Max Rep DU in the remaining time.

14 min E2MOM Complex:
3 Strict Pull Ups
4 Pull Ups
5 C2B
*Comp for the EMOM would be adding 1 BMU after the 5 C2B

-2 min Rest-

For Time:
30 Double DB Devils Press (35/50)

15 minutes to build to a squat clean single and dial in WOD weight.

WOD:
14 RFT:
8 Burpee BJ (20/24)
1 Squat Clean

Back Squat 5-5-5-5-5

WOD:
4 RFT:
10 HSPU
20 Box Jump (Rx: 20/24, Comp: 24/30)

Power Cleans 3-3-3-2-2-1

WOD:
Power Clean Amanda:
For Time:
9-7-5
RMU
Power Clean (Rx: 95/135, Comp: 135/185)

15 min to work on Thrusters in sets of 5

WOD:
For Time:
21-15-9
Thrusters (65/95)
T2B

*100 DU after each round

WOD:
For Time:
30 Lateral Burpees Over DB
40 Pull Ups
50 KBS (35/53)
60 Ab Mat Sit Ups
70 Single DB Snatch (35/50)

DL 5-5-5-5-5

WOD:
15 min AMRAP:
30 WB (14/20, 9/10’)
400m Run