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.

Strict Press Strength 4 x 8-12

WOD:
For Time:
21-15-9
Power Clean & Jerk (Rx: 65/95, Comp: 85/125)
Box Jump Over (20/24)

DL 4x 8-12

WOD:
14 min AMRAP:
5 RMU
10 Hang Squat Snatch (75/115)
15 DL (75/115)

10 min AMRAP:
25 MBSC (14/20)
50’ HSW

5x Through:
5-10 SHSPU

-right into-

5-10 T2B

WOD:
30 min AMRAP:
400m Run
40 Single DB Snatch (35/50)
300m Run
30 Pull Ups
200m Run
20 Single DB Thrusters (10 R/10 L) (35/50)

3 x :30 Single DB Max Rep DB Curl

Back Squat 4 x 8-12

WOD:
9 min AMRAP:
10 Lateral Bar Over Burpees
15 Ab Mat St Ups
20 Air Squat

24 min EMOM:
0-6 min: :20 sec Max Rep Strict Pull Ups
6-12 min: :30 sec Max Cal Row
12-18 min: :20 sec Max Rep Push Ups
18-24 min: :30 sec Max Ass Bike Cals

Front Squat: 4 x 6-9

WOD:
For Time:
21-15-9-6-3:
Power Clean (55/75)
Front Squat (55/75)
Push Press (55/75)

DL Work - sets of 5

WOD:
3 RFT:
800m Run
21 T2B
12 DL

WOD:
For Time:
50 Double DB S2OH (35/50)
40 Double DB Squats (35/50)
30 HSPU
20 Double DB Box Step Overs (35/50, 20/24)
100 DU

10 EMOM: 1 Snatch

Repeat: Open Workout 19.4:

For Time:
3 Rounds:
10 Snatches (65/95)
12 Bar Facing Over Burpees

-Rest 3 minutes before continuing with:

3 Rounds:
10 BMU (Pull Ups, Recline Pull, BOR for social dist opt.)
12 Bar Facing Over Burpees

WOD:
12 min AMRAP:
8 Double DB Devils Press (35/50)
1 24’ Pass of HSW
8 Double DB Devils Press (35/50)
2 24’ Passes of HSW
8 Double DB Devils Press (35/50)
3 24’ Passes of HSW
...and so on.

Post:
5 Rounds:
10 Double DB Strict Press
Right into:
200m Recovery Jog

Open WOD 19.5 - Repeat:
For Time:
33-27-21-15-9:
Thrusters (65/95)
C2B

Power Snatch 7x5

WOD:
4 RFT:
12 Power Snatch (Rx: 55/75, Comp: 65/95)
20 T2B
75 DU

1 Round for Max Reps:
4 min of Work, 1 min Rest/Decon
Cal Row
RMU
Burpees
KBS (35/53)