30 min EMOM:
Run 200 meters
8 FAST Bear Hug Sandbag Squats
2-8 BMU

12 min EMOM From the Floor:
0-4: 3 Jerks
4-8: 2 Jerks
8-12: 1 Jerk

For Time:
5-4-3-2-1 Jerk (Rx: 95/135, Comp: 135/185, Games: 185/275)
8 BBJO After each set: (20/24)

17 min AMRAP:
50 WB (14/20, 9/10’, Comp 10/11’)
25 C2B
15 Power Snatch (105/155)

Post: 10 Work up heavy 5 DL

10 min EMOM:
Power Clean & Jerk
0-5 min: 2 Re-grip Power C&J
5-10 min: 1 Power Clean & Jerk Single

10 min AMRAP:
Ascending Ladder 3/3/3, 6/6/6, 9/9/9…
Power Clean & Jerk (Rx: 75/115, Comp: 105/155)
BFOB
BMU

30 min:
FS 5-5-5 reps
Back Squat 3-3-3 reps
3 sets of 75’ of Unbroken Double DB Front Rack Walking Lunge

5 min Max Distance: HSW

With a Partner: Both Partners working at the same time - partners may switch as needed.

8 min Max Rep:
Double DB Bench (35/50)
T2B

-4 min Rest-

8 min Max Rep:
15’ Rope Climb
Sandbag Cleans

On a running Clock:
2 Rounds of 2 min of Work. 3 min Rest between Rounds.

Max Strict Pull Ups
Max Cal Assault Bike
Max Rep Box Step Up with Med Ball (14/20, 20/24)
Med Ball Squat Clean (14/20)

For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (185/275, Comp: 215/335)
3 WW After each set DL

5-4-3-2 Front Squat
Then:
5-4-3-2 Jerks

6 min AMRAP:
20 WB 14/20, (Rx: 9/10, Comp: 10/11’)
40 DU

20 min Partner AMRAP: You Go/I Go
15 RMU
25 DL (Rx: 155/225, Comp: 205/315)
50 Cal Row'

25 min Max Rep Box Step Up - Add Ruck/Vest if planning on weighted Chad

15 min for Quality:
7 HSPU
5 Inverted Burpees
30’ Furniture Sliders
1:00 rest

5-5-5-5 TnG Power Snatch
4-4-4-4 Hang Squat Snatch
3-3-3-3 Re-grip Snatch Pulls

5 min Max Rep:
Single Arm DB Snatch 10 R/10 L (35/50)

**Every time you break on the DB complete: 10 Push Ups (Comp: 5 SHSPU)

15 min AMRAP:
10 Thrusters (65/95)
10 Lateral Bar Over Burpees
10 Pull Ups (Comp: C2B)
200m Run

18 min AMRAP:
5 SHSPU
10 Box Jump Overs (20/24)
15 AMSU
20 KBS (35/53)

Post WOD:
12 min for Quality:
8 Double DB Strict Press
6 Strict Alt. Single Leg T2B
:30 Handstand Hold

Complex for Max Load:
Clean
Jerk
Front Squat
Jerk

4 min AMRAP:
9 Power Clean & Jerk (65/95)
35 DU

-2 min Rest-

4 min AMRAP:
9 Thrusters (65/95)
35 DU