WOD:
“Nancy”
5 RFT:
400m Run
15 OHS (65/95)

Post WOD:
HSPU Work

WOD:
12 min AMRAP:
10 Power Snatch (75/115)
30 Walking Lunge Steps

Post WOD:
Superset 4x:
10 Double arm DB Bent Over Row
10 Double arm DB Strict Press
1:30 Rest

STRENGTH:
DL 8-7-6-5-4

WOD:
8 min AMRAP:
7 DL (Rx: 105/155, Comp: 155/225)
5 Burpee BJ Over (20/24)

STRENGTH:
Front Squat 5-5-5-5-5

WOD:
For Time:
30 Squat Cleans (95/135)
50 WB (14/20, 9/10’)
70 Air Squats

STRENGTH:
15 min EMOM: 1 Squat Snatch

WOD:
10 min AMRAP:
10 KBS (35/53)
15 KB SDLHP (35/53)
20 Goblet Squat (35/53)
*Every time you put the KB down, you have a 100m penalty Run

21 min E3MOM:
400m Run
Max rep lateral burpees over DB in remaining time

Post WOD:
100 Hollow Rocks
50 Hip Bridge

STRENGTH:
7 min EMOM: 3 re-grip Power Cleans

WOD:
For Time:
21-15-9
Power clean (Rx: 65/95, Comp: 95/135)
Front squat (Rx: 65/95, Comp: 95/135)
S2OH (Rx: 65/95. Comp: 95/135)

STRENGTH:
12 min EMOM:
1 Squat Clean and Jerk

WOD:
9 min AMRAP:
3/3, 6/6, 9/9...
HSPU
DB Thruster (35/50)

STRENGTH:
8 min EMOM:
30' Handstand Walk

WOD:
10 min AMRAP:
8 Power Snatch (95/135)
10 C2B
12 Bar Facing Over Burpees

Superset:
8-8-8-8 DL
8-8-8-8 Bench Press

WOD:
"Annie"
50-40-30-20-10
DU
Abmat situps

STRENGTH:
OHS 5-4-3-2-1

WOD:
5 min AMRAP:
15 OHS (65/95)
25 DL (65/95)

3:00 rest

5 min AMRAP:
15 OHS (65/95)
25 DL (65/95)

STRENGTH:
3-3-3-3-3-3-3 Hang Squat Clean

WOD:
8 min AMRAP:
8 HSPU
8 Front Squat (Rx: 75/115, comp: 115/180)

STRENGTH:
10 min EMOM: 2 re-grip Snatch

WOD:
For Time:
21-15-9-15-21 Snatch (65/95)
7-5-3-5-7 Ring MU

STRENGTH:
5x Complex:
5 Double DB Squats
5 Double DB S2OH
5 Double DB Thrusters
:15 Front Rack Hold

1:00 Rest

WOD:
7 min AMRAP:
7 Thrusters (65/95)
7 Push-ups

8 min EMOM:
Complex:
1 Power Snatch
1 OHS
1 Squat Snatch

WOD:
For Time: "Almost Amanda"

9-7-5
RMU
Power Snatch (95/135)
OHS (95/135)