WOD:
5 RFT:
8 Power Snatch Rx: (75/115, Comp: 95/135)
50 DU

Post WOD:
500m Sprint on the Rower

Open WOD Repeat: 11.6, 12.5 & 18.5

7 min AMRAP:
Ascending Ladder 3/3, 6/6, 9/9...
Thrusters (70/100)
C2B

10-8-6-4-4 Front Squat

Push Jerk 5-5-4-4-3-3

WOD:
15 min AMRAP:
Buy-in: 800m Run
10 Hang Power Cleans (65/95)
15 Push Jerk (65/95)
20 Ab Mat Sit Ups

WOD:
24 min AMRAP:
20 RMU
30 Step Back Lunge w/ Single DB in Front Rack (35/50)
40 Lateral Burpee Over DB
50 SA DB Clusters (35/50)
60 T2B
70 SA DB Snatch (35/50)
80 WB (14/20, 9/10’)

5-4-3-2-1-1 DL

WOD:
2 RFT:
30 DL Rx: (115/175, Comp: 155/225)
15 Box Jump Overs (20/24)
15 Strict Pull Ups
15 Box Jump Overs (20/24)

Squat Snatch 3-3-3-3-3-3-3

WOD:
5 min AMRAP:
7 C2B
7 HSPU
7 OHS (95/135)

-5 min Rest-

5 min AMRAP:
7 C2B
7 HSPU
7 OHS (95/135)

8-8-8-8-8 Double DB Clean & S2OH

WOD:
200-ft. Single DB OH Walking Lunge Steps (35/50)

In the remaining time AMRAP:
8 T2B
12 SA Alt. DB Cleans (35/50)

TGU Work

WOD:
15 min AMRAP:
9 Burpee BMU
15 Push Jerk (Rx: 75/115, Comp: 105/155)
21 DL (Rx: 75/115, Comp: 105/155)

WOD:
13 min AMRAP:
21 Box Step Overs (20/24)
21 Box Step Ups (20/24)
15 Single DB Box Step Overs (20/24, 35/50)
15 Single DB Box Step Ups (20/24, 35/50)
9 Double DB Box Step Overs (20/24, 35/50)
9 Double DB Box Step Ups (20/24, 35/50)

Post WOD:
For Quality:
21-15-9
Strict Hanging Knee Raise/Strict T2B -
Tempo Push Ups

*1:00 Handstand Hold after each set.

Front Squat 5-4-3-2-1-1

WOD:
8 min AMRAP:
5 Squat Cleans (105/155)
45 DU

32 min Max Calories on a Machine: Skier, Rower, Assault Bike.

*Every 4 min Perform 1 Round of Cindy or Mary

Mary:
5 HSPU
10 Pistols
15 Pulls Ups

OR

Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats

3-3-3-3-3-3 Jerks
10-10-10-10-10 Alternating Double DB Front Rack Step Back Lunge Steps
Handstand Walk Work

15 min to work up on the complex:
1 Snatch Grip DL
1 Hang Power Snatch
1 OHS
1 Hang Squat Snatch

WOD:
8 min AMRAP:
8 Hang Power Snatch (65/95)
8 OHS (65/95)
38 DU

10 min EMOM:
2 Tng’ Power Cleans

WOD:
7 min AMRAP:
5 Box Jumps (Rx: 20/24, Comp: 24/30)
3 Cleans (Rx: 105/155, Comp: 155/225)

WOD:
16 min AMRAP:
11 Double DB Thrusters (35/50)
200m Run

Post WOD:
5 sets of 5-10 reps of your choice: RMU, BMU, Strict Pull Ups, Pull Ups, C2B, Rec Pull, BOR.