STRENGTH:
5-5-5-5-5 Hang Power Clean
3-3-3-3-3 Hang Squat Clean

WOD:
7 min AMRAP:
10 Ring Dips
30 Walking Lunge Steps

STRENGTH:
Jerk: 4-4-3-3-2-2

WOD:
4 min Max Cal Assault Bike/Rower/Ski Erg

Crossover Symmetry Activation

STRENGTH:
10-5-10-5-10 DL

WOD:
18 min AMRAP:
35 WB (14/20, 9/10')
10 Burpee BJ Overs (20/24)
35 KB Swings (35/53)
10 Burpee BJ Overs (20/24)

STRENGTH:
Front Squat: 8-8-8-3-3-3
*After each set of Front Squats, 1-2 Rope Climbs

WOD:
For Time:
200 DU
50 Pull-ups
200 DU

3-3-3-3 OHS
3-3-3-3 Snatch Grip DL

10 min EMOM: 2 re-grip Power Snatch

STRENGTH:
7x Through Complex:
3 Kip Swings
3 Kipping Pull-ups
3 Kipping C2B
1 BMU

WOD:
10 min AMRAP:
12 Double Arm DB Thrusters (35/50)
50 DU

WOD:
For Time:
21 DL (155/225)
400m Run
18 DL (155/225)
400m Run
15 DL (155/225)
400m Run
12 DL (155/225)
400m Run

Post WOD:
30 Toes to Rings

STRENGTH:
Hang Squat Snatch: 12 min to build to a heavy single or work on technique

WOD:
For 13 minutes:
3 Rounds:
15 Hang Squat Snatch (65/95)
20 DB Snatch (35/50)

In the remaining time:
Max Calories on the Rower/Ski Erg/Assault Bike

STRENGTH:
Bench Press: 7-7-7-7

WOD:
10 min AMRAP:
15 T2B
50’ Handstand Walk

WOD:
For Time:
21-15-9-6-3:
Back Squat (75/115)
C2B

Post WOD:
7 min Jog

STRENGTH:
Power Cleans: 5-4-3-2-2-2
Push Press: 5-4-3-2-2-2

WOD:
6 min Max Rep:
3 Clean & Jerk (Rx: 105/155, Comp: 155/225)
35 DU

WOD:
15 min AMRAP:
4 Strict HSPU
6 Strict Pull Ups
14 Single Arm DB S2OH (35/50)

Post WOD:
4x12 DB Bicep Curl to OH Press

STRENGTH:
Squat Cleans: 5-4-3-2-2-2

WOD:
8 min AMRAP:
5 Squat Cleans (115/175)
14 Box Jump Overs (20/24)

STRENGTH:
Back Squat 7-7-7-7

WOD:
For Time:
3 RFT:
35 WB (14/20, 9/10')
20 T2B

12 min EMOM:
1 Squat Snatch

WOD:
7 min AMRAP:
3 Squat Snatch (105/155)
3 OHS (105/155)
3 MU