OHS 3-3-3-2-2-2

WOD:
For Time:
15 RMU
400m Run
30 Squat Snatch (105/155)
400m Run
15 BMU

Thrusters 10-8-6-4-2

WOD:
For Time:
35-30-25-20-15-10-5
WB (14/20, 9/10)
KBS (35/53)

Foundational Movement Day: Sumo Deadlift High Pull

WOD:
11 min AMRAP:
Ascending Ladder: 3/3, 6/6, 9/9...
SDLHP (Rx: 55/75, Comp: 65/95))
Push Ups

TGU: 5 sets of 2 R/2 L

WOD:
5 min AMRAP:
7 HSPU
14 Box Jump Overs (20/24)

-3 min Rest-

5 min AMRAP:
7 C2B
7 Burpee Box Jumps (20/24)

10 min to work up in load on in sets of 3 for Hang Power Cleans

WOD:
20 min AMRAP:
10 Hang Power Clean (95/135)
10 Front Rack Step Back Lunge Alt. Legs R/L (95/135)
300m Run

DL: 5-4-3-2-1

WOD:
15 min AMRAP:
10 Strict Pull Ups
10 DL* (Rx: 155/225, Comp: 205/315)
1:00 Rest

*Double overhead grip required for DL today.

WOD:
For Time:
50 Pull Ups
50 Double DB Box Step Overs (35/50, 20/24)
50 Box Jump Overs (20/24)
300m Single DB Carry (35/50)
50 Pull Ups

12 min to work up in load to a set of 2 re-grip Power Clean & Jerks

WOD:
5 RFT:
5 Power Clean & Jerks (Rx: 105/155, Comp: 135/185)
15 T2B

Front Squat 5-5-5-5

WOD:
10 min AMRAP:
7 Thrusters (55/75)
8 Front Squat (55/75)
9 Lateral Bar Over Burpees

12 min Snatch EMOM:
2 re-grip Snatch

WOD:
8 min AMRAP:
12 Power Snatch (65/95)
60 DU

DL: 10-8-6-4-2-2

WOD:
11 min AMRAP:
1, 2, 3...Ascending Ladder of RMU
11 DL (155/225)
11 Box Jumps (20/24)

WOD:
For Time:
18-15-12-9
OHS (Rx: 65/95)
T2B

4x5 Double DB Bench
4x10 Recline Pulls
4x15 Russian KBS

WOD:
7 min to find Max Time in Hold Handstand

WOD:
5 RFT:
400m Run
12 Double DB C&J (35/50)

Post WOD:
6 min Core For Quality:
20 Hollow Rocks
15 Ab Mat Sit Ups
:20 Side Plank R
:20 Side Plank L