10 min EMOM: 1 Snatch

WOD:
9 min AMRAP:
7 Muscle Ups
7 Power Snatch

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Front Squat 6-5-4-3-3-3

WOD:
9 min AMRAP:
15 Ab Mat Sit Ups
20 Wall Balls

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WOD:
0-25 min: 1 DL Rep Every :15 seconds for 25 min.
25-30 min: Max Rep Lateral Bar Over Burpees

*Score: DL load & # burpees

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WOD:
0-25 min: 1 DL Rep Every :15 seconds for 25 min.
25-30 min: Max Rep Lateral Bar Over Burpees

*Score: DL load & # burpees

*Check your email for the video coaching link.

WOD:
12 min AMRAP:
8 Double DB Devils Press
8 Double DB Step Back Lunge
8 Pull Ups

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WOD:
3 RFT:
50 MBSC
100 DU
50 KBS

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WOD:
22 min AMRAP:
12 Double DB Box Step Overs
12 SHSPU
12 Burpee BJ Overs
1:00 Rest

12 min EMOM: 1 C&J

WOD:
For Time:
30 C&J
200 DU

3-3-3-3 DL

WOD:
6 RFT:
10 DL (Rx: 135/285, Comp: 155/225)
5 Burpee Box Jumps (Rx: 20/24, Comp: 24/30)

4x2 R/L TGU

WOD:
15 min AMRAP:
5 RMU
400m Run

WOD:
For Time:
21-15-9
KB SDLHP
KBS
Goblet Squat

-1:00 Rest-

9-15-21
KB SDLHP
KBS
Goblet Squat

15 min to work on Hang Snatch - Power or Squat

WOD:
11 min AMRAP:
10 Hang Power Snatch
10 T2B
10 Push Ups

5-5-5-5 Thrusters

WOD:
9 min AMRAP:
9 Thrusters
30 DU

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WOD:
5 RFT:
20 KBS
15 Box Jumps
10 SHSPU

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5x 4-8 DL

WOD:
12 min AMRAP:
15 DL
10 Lateral Bar Over Burpees

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