10-8-6-4-4 Back Squat

8 min AMRAP: Ascending Ladder:
3/3, 6/6, 9/9…
Front Squat (95/135)
C2B

On 20 min Clock:
5 Rounds:
50’ Double DB Front Rack Lunge (35/50)
30 Crossover Single Unders

Right Into:
AMRAP in remaining time:
30 Alt. Single DB Snatch (35/50)
50 DU

20 min to find max load on the complex:
DL
Hang Power Clean
Hang Squat Clean
Jerk
Front Squat
Jerk

For Time:
500m Row
15 Jerks Rx: 105/155 (Comp: 135/205)

10 min to build up in load on the complex:
1 Power Snatch
1 Hang Power Snatch

8 min to build up in reps on unbroken sets:
1 Pulling Movement
1 T2B

If make it then next set:
2 pulling movement
2 t2b
…
And so on until failure.

On 6 in Clock:
Max Rep Power Snatch (55/75)
**Every break you have 7 T2B

5-4-3-2-1 TnG Power Clean

Every 5 minutes for 4 rounds complete:
30 WB (14/20, 9/10, Comp: 10/11)
20 Push Ups (Comp: 20 SHSPU)
10 Power Cleans (105/155)

40 min AMRAP: You Go/I Go
100 Front Squats (Rx: 75/115, Comp: 95/135)
10 RC
800m Run
10 RC
800m Run
100 Power Clean & Jerks (Rx: 75/115, Comp: 95/135)
10 RC
800m Run

GYM CLOSED - Happy Thanksgiving

For Time:
3 Rounds:
15 DL (155/225)
15 BFOB

Right Into:

3 Rounds:
15 T2B
15 BFOB

Right Into:
30 DL (155/225)
30 T2B

3 Rounds for Max Reps on a Running Clock:
1:30 Work :30 to Rotate
Burpee Pull Up
Thrusters (70/100)
RMU
Front Rack Step Back Lunges (70/100)

10 min EMOM:
1 Power Snatch
Re-grip
1 Squat Snatch

On a 10 min clock:
200 DU
20 Snatch (95/135)
Max Rep SHSPU

Fight Gone Bad
3 Rounds For Max Reps:
1 minute Wall Balls (14/20, 9/10)
1 minute Sumo Deadlift High-Pull (55/75)
1 minute Box Jumps (20 in)
1 minute Push Press (55/75)
1 minute Cal Row
1 minute Rest

15 min Find 3 RM FS

7 min AMRAP:
9 Double DB Squats (35/50)
9 C2B

For Time:
21-15-9-15-21
DL (155/225)

**After each Set: 10 HSPU + 25’ HSW

For Quality: 7 minutes:
:20 sec Hold L/tuck on Parallettes
15 AMSU

On running Clock: 1x Through:
4 min Max Rep
1 min Rest between Movements

Burpee BJO (20/24)
T2B
Double DB Devils Press (35/50)
Assault Bike Cals
Double DB Box Step Overs (35/50, 20/24)

32 min running clock:
Thruster 5-5-5 reps
Push Press 3-3-3 reps
Push Jerk 1-1-1 reps

6 min Max Rep Thrusters (65/95)
** At the top of every min: 5 SPU