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

WOD:
15 min AMRAP:
10 HSPU
15 Deadlift (Rx: 135/185, Comp: 175/265)
1:00 Rest

WOD:
24 min E4MOM:
2:30 min Max Cals on Rower, Skier or Bike
1:30 Max Rep: Rig or Ring Pulling Movement

6 min EMOM: 4 tng Squat Cleans

WOD:
7 min AMRAP:
7 T2B
7 Hang Power Clean (65/95)
7 Front Squat (65/95)

Jerk 3-3-3-3-3

WOD:
For Time:
21-15-9
S2OH (105/155)
BJO (20/24)

Squat Snatch

WOD:
“Ingrid”
10 RFT:
3 Snatches (95/135)
3 Bar Facing Over Burpees

WOD:
“Hope”
3 Rounds for Max Rep:
Burpees
Power Snatch (55/75)
Box Jumps (20/24)
Thrusters (55/75)
C2B

1:00 Rest

5x10-20 reps of Double KB DL into 50’ Farmer Carry

WOD:
10 min AMRAP:
16 KBS (35/53)
12 T2B
8 Ring Dips

Front Squat 8-8-4-4

WOD:
3 Rounds:
5 Min AMRAP:
25 WB (14/20, 9/10)
50 Double Unders

-Rest 4:00 between sets-

WOD:
14 min AMRAP:
2/2, 4/4, 6/6, 8/8...Ascending Ladder
SHSPU
SPU

*200m Run After Each Round

WOD:
4 RFT:
20 DB Power Clean (35/50)
20 Double DB Alt SA Thrusters (35/50)

Post WOD: 5x10 Double DB Box Step Overs

15 min AMRAP:
5 RMU
10 HSPU
15 Single DB Box Step Ups (20/24, 35/50)
20 Air Squats

25 min E5MOM:
800m Run

Post WOD::
3x Quality
20 Hollow Rocks
15 Hip Bridge with Hip Halo

Double DB Bench Press 8-8-8-8-8

WOD:
5 RFT:
10 Double DB Step Back Lunges (35/50)
10 Double DB S2OH (35/50)

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

WOD:
12 min AMRAP:
10 OHS (Rx: 75/115, Comp: 105/155)
2 Rope Climbs
100 DU

8 min EMOM or 2 Tng Clean & Jerk

Grettel (New Benchmark WOD!)
10 RFT:
3 Clean & Jerk (95/135)
3 Bar Facing Over Burpees